Looking to switch over to an anti-inflammatory diet to help shield against heart disease, type 2 diabetes and other rampant chronic diseases? It doesnt require hard-to-find or even particularly expensive ingredients like powders or supplements.

Natural foods are rich in an army of inflammation-fighters. For instance, red wine, grapes and some berries contain inflammation fighting compounds called flavan-3-ols. Fiber in legumes, whole grains, fruits and vegetables fuel beneficial microorganisms in our intestines, which transform it into butyrate, an anti-inflammatory short-chain fat that protects against heart disease and may even have brain benefits.

For an effective anti-inflammation diet, Mari Anoushka Ricker, M.D., a director of integrative medicine at the Andrew Weil Center for Integrative Medicine at the University of Arizona and an associate professor at the university, recommends a plate filled with vegetables and fruit, and rounding out meals with food like lean protein and whole grains.

Below are examples of specific anti-inflammatory foods.

All vegetables have anti-inflammatory properties, and to rake in the most inflammation-fighting nutrients, you should aim to eat a wide variety of them. Take your cue from the Dietary Guidelines for Americans, which suggests eating dark green, red and orange vegetables, among others.

* The cruciferous botanical family of plants is rich in nutrients, including anti-cancer, sulfur-containing compounds called glucosinolates.

All fruit can help fight inflammation. Note that because 100% fruit juice is a concentrated source of natural sugar, its best to consume in moderation and focus on eating fruit whole.

These foods are rich in nutrients and fiber, which might explain why eating legumes is linked to a reduced risk of inflammatory conditions such as heart disease and obesity. Sweet potatoes are the staple starch in the Japanese Okinawan dietan eating pattern followed by some of the healthiest and longest-living people on the planet.

A whole grain contains both the bran and germ, which gets removed when refined into white flour. Thats a shame, because the bran is rich in fiber, which gets converted into anti-inflammatory butyrate by our gut bacteria. Whole grains are also rich in vitamins, minerals and phytonutrients (beneficial plant compounds) contained within the bran and germ, which fight inflammation in many ways. Most common grains contain tannins an antioxidant and anti-inflammatory naturally-occuring compound.

Nuts and seeds have lots of nutrients, many anti-inflammatory such as vitamin E and ellagitannins (a type of tannin). The latter, along with the fiber in nuts and seeds, are on the menu for our gut microorganisms, which convert them to anti-inflammatory butyrate.

The most anti-inflammatory proteins come from plants, such as legumes, and from fish rich in omega-3 fats, says Dr. Ricker.

Coffee and tea are rich in inflammation fighters such as chlorogenic acid (coffee) and flavan-3-ols like EGCG (green tea).

A staple of the traditional Mediterranean diet, extra-virgin olive oil gets at least some of the credit for this diets anti-inflammatory effects. Whats at work? Its high monounsaturated fat content (74% of total fat) doesnt promote deposition of plaque in your arteries like saturated fat, and it contains anti-inflammatory compounds such as hydroxytyrosol. Avocados are also mono-rich and chock full of vitamins and minerals. Their phytonutrientssuch as lutein and zeaxanthinmay fight the destructive inflammation caused by UV rays, thus protecting skin.

One of the major benefits of many herbs and spices is that they block the action of pro-inflammatory cytokines (a type of cell-signaling protein), among other anti-inflammatory properties.

The American way of eating is a recipe for chronic inflammation, due to its emphasis on foods high in saturated fats, added sugars, refined grains and sodium.

Meanwhile, were skimping on the anti-inflammatory foods: Fish, fruits, vegetables and whole grains, says Dr. Ricker.

The typical American diet sparks inflammation in many ways, including its impact on our waistlines. About 42% of Americans age 20 and up are obese, with some of that excess fat lodged deep in the abdomen, parked in and around the liver and other organs. This visceral fat is the most toxic type and when these fat cells become overfilled, they die, emitting inflammatory compounds.

Why is our diet so fattening? Increasingly, evidence points to ultra-processed foods, which make up about 60% of an Americans calorie intake. These concoctions of added sugar, saturated fat and salt include cereal bars, cake mixes, instant noodles, soft drinks, certain breads, sausages and so many of the other foods sitting in supermarket aisles.

Weight gain can happen quickly on an ultra-processed diet. In a tightly controlled National Institutes of Health study, people checked into a medical center for a month, and could eat only foods provided by researchers. They consumed about 500 more calories per day on an ultra-processed food diet than on a diet based on whole foods such as fruits, vegetables, whole grains, simply-prepared chicken and other proteins. Interestingly, people reported enjoying both diets about equally.

Not surprisingly, people started gaining weight on the ultra-processed diettwo pounds in two weeksand lost that same amount in the two weeks on the whole foods diet.

Obesity aside, there are other ways an unhealthy diet inflames the body:

Bourassa MW, Alim I, Bultman SJ, Ratan RR. Butyrate, neuroepigenetics and the gut microbiome: Can a high fiber diet improve brain health?. Neurosci Lett. 2016;625:56-63. doi:10.1016/j.neulet.2016.02.009

de Morais Cardoso L, Pinheiro SS, Martino HS, Pinheiro-SantAna HM. Sorghum (Sorghum bicolor L.): Nutrients, bioactive compounds, and potential impact on human health. Crit Rev Food Sci Nutr. 2017;57(2):372-390. doi:10.1080/10408398.2014.887057

Dakhili S, Abdolalizadeh L, Hosseini SM, Shojaee-Aliabadi S, Mirmoghtadaie L. Quinoa protein: Composition, structure and functional properties. Food Chem. 2019;299:125161.

Sugizaki CSA, Naves MMV. Potential Prebiotic Properties of Nuts and Edible Seeds and Their Relationship to Obesity. Nutrients. 2018;10(11):1645. Published 2018 Nov 3. doi:10.3390/nu10111645

Lipiska L, Klewicka E, Sjka M. The structure, occurrence and biological activity of ellagitannins: a general review. Acta Sci Pol Technol Aliment. 2014;13(3):289-299. doi:10.17306/j.afs.2014.3.7

Mercury Factsheet. Centers for Disease Control and Prevention. Accessed 4/19/2021.

Paiva C, Beserra B, Reis C, Dorea JG, Da Costa T, Amato AA. Consumption of coffee or caffeine and serum concentration of inflammatory markers: A systematic review. Crit Rev Food Sci Nutr. 2019;59(4):652-663. doi:10.1080/10408398.2017.1386159

Ohishi T, Goto S, Monira P, Isemura M, Nakamura Y. Anti-inflammatory Action of Green Tea. Antiinflamm Antiallergy Agents Med Chem. 2016;15(2):74-90. doi:10.2174/1871523015666160915154443

Olive oil. U.S. Department of Agriculture, Agricultural Research Service.

DiNicolantonio JJ, OKeefe JH. Good Fats versus Bad Fats: A Comparison of Fatty Acids in the Promotion of Insulin Resistance, Inflammation, and Obesity. Mo Med. 2017;114(4):303-307.

Marcelino G, Hiane PA, Freitas KC, et al. Effects of Olive Oil and Its Minor Components on Cardiovascular Diseases, Inflammation, and Gut Microbiota. Nutrients. 2019;11(8):1826. Published 2019 Aug 7. doi:10.3390/nu11081826

Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. 2013;53(7):738-750. doi:10.1080/10408398.2011.556759

Christ A, Lauterbach M, Latz E. Western Diet and the Immune System: An Inflammatory Connection. Immunity. 2019;51(5):794-811. doi:10.1016/j.immuni.2019.09.020

Martnez Steele E, Baraldi LG, Louzada ML, Moubarac JC, Mozaffarian D, Monteiro CA. Ultra-processed foods and added sugars in the US diet: evidence from a nationally representative cross-sectional study. BMJ Open. 2016;6(3):e009892. doi:10.1136/bmjopen-2015-009892

Rauber F, da Costa Louzada ML, Steele EM, Millett C, Monteiro CA, Levy RB. Ultra-Processed Food Consumption and Chronic Non-Communicable Diseases-Related Dietary Nutrient Profile in the UK (20082014). Nutrients. 2018;10(5):587.

Hall KD, Ayuketah A, Brychta R, et al. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metab. 2019;30(1):226. doi:10.1016/j.cmet.2019.05.020

DiNicolantonio JJ, Mehta V, Onkaramurthy N, OKeefe JH. Fructose-induced inflammation and increased cortisol: A new mechanism for how sugar induces visceral adiposity. Prog Cardiovasc Dis. 2018;61(1):3-9. doi:10.1016/j.pcad.2017.12.001

Adult Obesity Facts. Centers for Disease Control and Prevention. Accessed 4/19/2021.

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Best Anti-Inflammatory FoodsPlus What To Avoid - Forbes

Sodi-um? More like sodi-yum. It tends to get a bad rap, but sodium is absolutely essential for the functioning of your bodys systems. You need some sodium to regulate your blood pressure and keep your fluids in balance.

But you might be surprised just how much sodium youre getting through your diet on the daily. Packaged and prepared foods are loaded with this savory compound.

If getting too much sodium is impacting your health (for example, by increasing your blood pressure), your doctor might prescribe a low sodium diet.

Low sodium diets 101

How much sodium should you have per day?

The American Heart Association recommends adults get 2,300 milligrams of sodium or less per day. Need a visual? Thats the amount of sodium in just 1 teaspoon of added salt.

And even thats more than you really need. To function properly, your body needs only about 500 milligrams of sodium each day.

Benefits of a low sodium diet

Certain foods (like beets) contain sodium naturally, but most Americans consume wayyyy too much sodium from salty ultra-processed foods.

Overdoing it on salt can have negative effects on your overall health (like raising your blood pressure), especially if you have a medical condition like cardiovascular disease or kidney disease.

Which foods should you avoid on a low sodium diet?

Try to avoid high sodium foods, including:

Your body needs the right amount of sodium to do important stuff like regulate your blood pressure and fluid balance.

But its possible to get too much of this good thing, especially if you have certain medical conditions. If you have kidney disease, high blood pressure, or heart disease, you may need to follow a low sodium diet.

Just keep in mind that some of these diets significantly decrease the amount of sodium you get, and theyre not right for everyone. They can be pretty hard to follow too.

The average American consumes about 3,600 milligrams of sodium per day, so transitioning to a low sodium diet typically requires significant changes to food choices.

Types of low sodium diets

Here are a few low sodium diets your doctor might recommend:

What if your doctor hasnt prescribed a low sodium diet? Major health organizations actually suggest that everyone (not just peeps with certain medical conditions) should try to limit their sodium intake.

Where should you start? By slowing down on added salt.

Added salt is the largest contributor of sodium in a typical diet. Studies suggest that getting too much added salt could increase your risk of developing certain conditions, including stomach cancer and heart disease.

So even though you might not have to go on a low sodium diet, limiting foods that are high in added salt can prob still help your health.

If youve been prescribed a low sodium diet, you need to carefully regulate your sodium intake. Your healthcare team will work with you to come up with a tailored plan for your needs.

But if youre just trying to reduce your overall intake of added salt, you can try to cut out or limit the following foods:

FYI: Some folks on strict sodium-restricted diets may also need to limit foods high in natural sodium (like shrimp). But if youre just watching your overall sodium intake for general health purposes, these are safe to have.

You have tons of options when youre looking to live that low salt life, including:

Whole, unprocessed foods such as fruits, veggies, and protein sources like eggs and fish naturally contain some sodium, but they dont contain added salt (the source of most sodium in the modern diet).

So if you focus on eating mostly nutrient-dense whole foods, your sodium intake should remain at a healthy level. Just make sure youre not going overboard with the salt shaker during food prep.

If you want to transition to a lower sodium diet, there are several easy ways to reduce your salt intake.

FYI: Keep in mind that these tips are appropriate for peeps wanting to generally lower their sodium intake. If youre prescribed a sodium-restricted diet, youll need to monitor your sodium intake closely with the help of a medical professional.

Your go-to meal at your fave restaurant may contain a shocking amount of sodium, even if its a dish thats typically considered healthy, like a salad.

The Boneless Buffalo Chicken Salad from Chilis contains 4,780 milligrams of sodium. Thats more than twice as much as most folks are supposed to get in a whole day.

If youre cooking at home, youre already making a great choice for your health. Cooking at home is associated with health benefits like decreased disease risk and can significantly reduce your intake of added salt.

If youre a salty snack lover, youre not alone. Most peeps love a good salted pretzel or handful of crunchy roasted and salted almonds. Heres how to enjoy your snacks without overdoing it on salt.

Whether youre trying to reduce your sodium intake to improve your overall health or you have a medical condition that requires a salt-restricted diet, dont panic! You can find plenty of low sodium meal and snack options in your local grocery store or make them at home.

Cutting back on salty snack foods and high sodium restaurant meals and using less added salt overall can help you slash your sodium intake. Thats good news for your health, especially if you have certain medical conditions.

Remember: If your doctor has prescribed a specific sodium-restricted diet, its important to work with your healthcare team to develop the right diet for you.

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Low Sodium Diet: What to Eat and How to Stick to It - Greatist

If you've seen him in the hit series Power or zombie flick Army of the Dead, then you know know actor Omari Hardwick is jacked...though wed expect nothing less from a former University of Georgia football star. For the latest installment of Eat Like, we met up with the 47-year-old to learn about the diet that fuels his body rightwhich involves way more than just protein.

Surprisingly, Hardwicks secret is juicing. Pure cranberry justice, not with a lot of sugar, orange juicefreshly squeezedcarrot juice, celery included in it, and grind all that up together, he told Men's Health. Im a big juicer, so Ill often do that particularly when Im working and on-set. I can just grab it and go. No protein powder needed, though he does eat a few egg whites and a bowl of oatmeal most days.

His lunch is more predictable. Full of red meats with the occasional hamburger, a necessary addition for fueling his workouts, especially when he prepared for Army of the Dead: I needed to gain ten to fifteen pounds, so I didnt look so slight next to our dear big Dave Bautista who is physically a very large human being. And, based on the trailer of the film, we can confidently say his red meat diet jacked him up.

Beyond red meats, Hardwick munches down on grilled fish and baked chicken. Whenever he needs an extra boost for those 3 a.m. scenes, hes drinks matcha, not coffee.

Men's Health

As for dinner, its steamed vegetables and some more grilled fish. Doesnt matter if its steamed broccoli or asparagus, hes eating them. He does have his cheat meals, though. Hes a self-proclaimed "cookie monster." I like oatmeal raisin or peanut butter first and foremost, he said. I usually wash it down with water, thinking, I guess, [its] cleansing something of the dirt and the sweetness Im taking in.

We're all owed our cheat days, right?

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Red Meat Helped Omari Hardwick Gain Weight for 'Army of the Dead' - menshealth.com

For decades, the advice for those who want to lose weight has been pretty simple: Consume fewer calories, burn morewith the emphasis on the output.

But recent research has found that the key to weight loss is more subtle. "The quality of the diet is much more important than the quantity of calories," says JoAnn Manson, MD, DrPH, professor of medicine at Harvard Medical School and chief of preventive medicine at Brigham & Women's Hospital.

Instead of counting calories of any kind, focusing on eating nutritious foods that are more satisfying is more effective. "A high-quality diet will almost automatically lead to better calorie controlyou're going to be eating foods with higher satiety," says Manson, a contributor to the new documentary Better, which explains how Americans can turn back the current epidemic of obesity and diabetes.

But ignoring that advice isn't the only everyday habit that's making you obese. Read on to find out more, and to ensure your health and the health of others, don't miss these Sure Signs You Had COVID and Didn't Know It.

When it comes to preventing obesity, "a lot has to do with the quality of the diet and the various habits that people can get into, such as snacking regularly," says Manson. "In the film Better, there is a real effort to help people to improve the quality of their diet, because it refutes this notion that weight control is as simple as 'calories in, calories out.' It relates very much to having a diet that is high quality."

For example: A diet that's heavy in processed foods like chips and cookies will increase a person's blood sugar level, which will cause insulin spikes and lead to a frequent sense of hunger, even if you're working out like crazy at the gym. That hunger for more processed foods can foil even the most dedicated marathoner.

"Foods like that do not tend to lead to satiety, so you tend to overeat, and the foods are not nutritious," says Manson. "A high-quality eating plan is something like the Mediterranean diet, which emphasizes fruits, vegetables, fish and olive oil, while being low in red meat, processed meats and processed foods."

RELATED: The #1 Cause of Obesity, According to Science

"For a snack, if you get hungry during the day, you're having a handful of nuts instead of donuts or a bag of potato chips," says Manson. "These are the types of dietary changes that can lead to greater satiety, lower total calorie intake and just improve nutrition."

"Non-starchy vegetables and whole grains really fill you up," says Manson. Eating more of those vegetables and grains, instead of starchy vegetables (like potatoes and peas) and white- or processed-flour products can prevent blood sugar spikes and crashes. Non-starchy vegetables include broccoli, Brussels sprouts, carrots, cauliflower, beans, mushrooms, salad greens, and these others recommended by the American Diabetes Association.

RELATED: 9 Everyday Habits That Might Lead to Dementia, Say Experts

"Everyday behaviors that can increase your risk of obesity include frequent snacking, nighttime eating, consuming foods/beverages high in sugar and low in nutrients (e.g, regular soda), long periods of sitting, and a lack of daily exercise," says Kirsten Davison, Ph.D., professor and associate dean for research at Boston College. Even before the pandemic locked most of us down, only about 20 percent of American adults got enough exercisewhich the American Heart Association defines as 150 minutes of moderate-intensity activity (such as brisk walking) per week. And to get through life at your healthiest, don't miss: This Supplement Can Raise Your Cancer Risk, Experts Say.

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5 Everyday Things Making You Obese, Say Experts | Eat This Not That - Eat This, Not That

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Diet rich in sugar, fat damages immune cells in digestive tracts of mice

A tiny, 3D model of the intestines formed from anti-inflammatory cells known as Paneth cells (green and red) and other intestinal cells (blue) is seen in the image above. Researchers at Washington University School of Medicine in St. Louis and Cleveland Clinic used such models, called organoids, to understand why a Western-style diet rich in fat and sugar damages Paneth cells and disrupts the gut immune system.

Eating a Western diet impairs the immune system in the gut in ways that could increase risk of infection and inflammatory bowel disease, according to a study from researchers at Washington University School of Medicine in St. Louis and Cleveland Clinic.

The study, in mice and people, showed that a diet high in sugar and fat causes damage to Paneth cells, immune cells in the gut that help keep inflammation in check. When Paneth cells arent functioning properly, the gut immune system is excessively prone to inflammation, putting people at risk of inflammatory bowel disease and undermining effective control of disease-causing microbes. The findings, published May 18 in Cell Host & Microbe, open up new approaches to regulating gut immunity by restoring normal Paneth cell function.

Inflammatory bowel disease has historically been a problem primarily in Western countries such as the U.S., but its becoming more common globally as more and more people adopt Western lifestyles, said lead author Ta-Chiang Liu, MD, PhD, an associate professor of pathology & immunology at Washington University. Our research showed that long-term consumption of a Western-style diet high in fat and sugar impairs the function of immune cells in the gut in ways that could promote inflammatory bowel disease or increase the risk of intestinal infections.

Paneth cell impairment is a key feature of inflammatory bowel disease. For example, people with Crohns disease, a kind of inflammatory bowel disease characterized by abdominal pain, diarrhea, anemia and fatigue, often have Paneth cells that have stopped working.

Liu and senior author Thaddeus Stappenbeck, MD, PhD chair of the Department of Inflammation and Immunity at Cleveland Clinic, and former co-director of the Division of Laboratory and Genomic Medicine at Washington University set out to find the cause of Paneth cell dysfunction in people. They analyzed a database containing demographic and clinical data on 400 people, including an assessment of each persons Paneth cells. The researchers found that high body mass index (BMI) was associated with Paneth cells that looked abnormal and unhealthy under a microscope. The higher a persons BMI, the worse his or her Paneth cells looked. The association held for healthy adults and people with Crohns disease.

To better understand this connection, the researchers studied two strains of mice that are genetically predisposed to obesity. Such mice chronically overeat because they carry mutations that prevent them from feeling full even when fed a regular diet. To the researchers surprise, the obese mice had Paneth cells that looked normal.

In people, obesity is frequently the result of eating a diet rich in fat and sugar. So the scientists fed normal mice a diet in which 40% of the calories came from fat or sugar, similar to the typical Western diet. After two months on this chow, the mice had become obese and their Paneth cells looked decidedly abnormal.

Obesity wasnt the problem per se, Liu said. Eating too much of a healthy diet didnt affect the Paneth cells. It was the high-fat, high-sugar diet that was the problem.

The Paneth cells returned to normal when the mice were put back on a healthy mouse diet for four weeks. Whether people who habitually eat a Western diet can improve their gut immunity by changing their diet remains to be seen, Liu said.

This was a short-term experiment, just eight weeks, Liu said. In people, obesity doesnt occur overnight or even in eight weeks. People have a suboptimal lifestyle for 20, 30 years before they become obese. Its possible that if you have a Western diet for so long, you cross a point of no return and your Paneth cells dont recover even if you change your diet. Wed need to do more research before we can say whether this process is reversible in people.

Further experiments showed that a molecule known as deoxycholic acid, a secondary bile acid formed as a byproduct of the metabolism of gut bacteria, forms the link between a Western diet and Paneth cell dysfunction. The bile acid increases the activity of two immune molecules farnesoid X receptor and type 1 interferon that inhibit Paneth cell function.

Liu and colleagues now are investigating whether fat or sugar plays the primary role in impairing Paneth cells. They also have begun studying ways to restore normal Paneth cell function and improve gut immunity by targeting the bile acid or the two immune molecules.

Liu TC, Kern JT, Jain U, Sonnek NM, Xiong S, Simpson KF, VanDussen KL, Winkler ES, Haritunians T, Lu Q, Sasaki Y, Storer C, Diamond MS, Head RD, McGovern DPB, Stappenbeck TS. Western Diet Induces Paneth Cell Defects through FXR and Type I Interferon. Cell Host & Microbe. May 18, 2021. DOI: 10.1016/j.chom.2021.04.004

The study was supported by the National Institutes of Health (NIH), grant numbers U01DK062413, R01 DK125296, R01 DK124274, DK109081, R01 AI143673, R01 AI127513 and R01 AI123348; the Helmsley Charitable Trust, grant number 2014PGIBD010; and Washington Universitys Genome Technology Access Center and Digestive Disease Research Core Center.

Washington University School of Medicines 1,500 faculty physicians also are the medical staff of Barnes-Jewish and St. Louis Childrens hospitals. The School of Medicine is a leader in medical research, teaching and patient care, consistently ranking among the top medical schools in the nation by U.S. News & World Report. Through its affiliations with Barnes-Jewish and St. Louis Childrens hospitals, the School of Medicine is linked to BJC HealthCare.

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Western diet may increase risk of gut inflammation, infection Washington University School of Medicine in St. Louis - Washington University School of...

Congratulations you defeated the Coronavirus! For the last 15-20 days or more if you had some complications, your body has been fighting against an invader. It used all its strength and ammunition available to push back, so though the infection is gone but the damages have to be repaired. Lost energy, lost muscle mass, lost appetite has to be built up again while dealing with the aftereffects of strong medication and the psychological trauma you went through. Eating is the best tool to overcome post-COVID malnutrition and weakness, which is easier said than done because there is loss of appetite, reduced energy levels and weakness which in themselves are a deterrent to eating, and on top of that, to cater to your own meals seems like a Herculean task.

Let's simplify the journey to health post Covid!

Energy is the most important need of our body, and energy that is easily utilised and takes minimum effort on the part of our metabolism is Carbohydrate. Rich sources of carbs are cereal grains, pulses, fruits, vegetables, roots and tubers. Right now, just sticking to whole grains may not be very important, easy to cook rava, or semolina, maybe a good idea. Ready-to-eat breads and breakfast cereals will also conserve effort and provide easy to digest options. As you get better, start introducing healthier choices once more.

Also Read:Which Carbs Are Good For Your Body (and Which Aren't)

Post-Covid Diet: Try avocado, some cheese, nuts and seeds or olives for snacks.

Proteins. These are the building blocks of our body. During illness, there is a loss of muscle mass which needs to be replenished. Adding protein to every meal is critical to rebuilding the body. Depleted proteins also mean lowered immunity. Eating proteins all in one meal will not work as the body may not be able to utilise a large amount at one go; spread it through the day. Muscle proteins replenishment will be better with this strategy.

In case you find it difficult to eat, then speak to your nutritionist for a supplement that will help you tide over. In hospitals, clinical meal supplements are used for very sick people and these are safe and make a difference to your recovery period.

Your discharge advice would also have certain vitamins and mineral supplements. These are recommended to support your recovery and are prescribed for a period. In addition, the same vitamins should be consciously included in daily meals to enhance recovery.

Also Read:6 Excellent Sources Of Vegetarian Protein For Your Daily Diet

Post-Covid Diet: Protein-rich foods can help recover from the loss of muscle.

Vitamin C is a strong antioxidant that is specific to lung health. Foods rich in Vitamin C are citrus fruits, spinach, papaya, kiwi, tomato, mango and strawberries are a few good sources. Being a water-soluble vitamin, you need to consume adequate amounts daily.

Zinc is another critical nutrient that supports immune health. Overdosing may cause problems so stick to the supplemental amount as per your prescription. Good food sources of Zinc include Rajma, Lobia, Chana, almonds, Pumpkin seeds, Chicken, Milk and Cheese.

Also Read:Top 7 Zinc-Rich Foods For Immunity You Can Include In Your Diet

Post-Covid Diet: Zinc-rich foods boost our immunity.

Vitamin D is not just a vitamin, but it functions as a hormone and is closely involved with the immune system. Several studies have found a positive correlation between Vitamin D and better COVID outcomes. So get out into the sun (not without your mask). It's summers and will be warm in midday; try to get some early morning sunshine for at least 20 minutes or divide the same into two or three exposures. Sunlight also releases Nitric Oxide from our skin stores and that is known to be beneficial and protective to heart health, another reason to soak up the sunshine.

Also Read:7 Healthy Vitamin D Foods You Must Eat To Avoid Vitamin D Deficiency

Other than these post-Covid diet tips, you need all the nutrients that are necessary for your health. Recovery post-COVID will take some time, you need to eat, rest a lot and also put all the bad experiences behind you for becoming truly healthy.

Eat, sleep, meditate and hydrate! Stay safe!

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

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Post-Covid Diet: Here's What You Should Eat Post Covid Recovery - Expert Reveals - NDTV Food

If you are looking for a way to help combat climate change, other than the well-known facts like using public transport and careful use of water, you might want to take a closer look at your eating habits.

Eating less meat and buying organic food sums it up, says Michael Bilharz of Germany's Federal Environment Agency. "We should definitely eat less meat," says author Malte Rubach, though he adds, "no one has to become an ascetic."

For people in the West, food can account for up to a third of a household's carbon footprint. In a European country like Germany, the average carbon footprint for food is around 1.7 tons per person per year, of those who eat a mixed diet, says Bilharz.

That figure falls to 1.3 to 1.4 tons for vegetarians, and to 1 ton for vegans, he says.

The most carbon is released by products made from ruminants, meaning mainly beef but also cheese and other dairy products, followed by pork and chicken.

For anyone who's interested, the Planetary Health Diet can serve as a guide. It's designed to make sure everyone can get enough to eat without pushing the planet to its limits.

The diet suggests a daily maximum of 300 grams of meat per person, ideally poultry or pork. The German Nutrition Society, meanwhile, suggests no more than 300 to 600 grams per week. "Above all, the meat should be produced regionally," says Rubach.

The planetary diet foresees one and a half to three liters of milk or up to 300 grams of cheese and three to four eggs per week.

The diet upgrades legumes and grain to become people's main source of protein, Bilharz says.

It isn't easy and Bilharz acknowledges that consumers could also reach their limits trying to work out where each and every single product comes from. Even the experts struggle to work out every single detail.

He warns against making food a big problem, saying from anorexia to obesity, it's already a source of difficulties for many.

But climate-friendly and healthy eating can go hand in hand, Bilharz says. "Eat a plant-based diet as much as possible, make sure you have fiber, reduce animal fats and eat lots of vegetables and fruits, preferably organic."

Organic products are better as there are tougher restrictions on the ingredients and additives, Bilharz says, including meat or dairy substitutes.

If you're in the European Union, then the EU organic label can make life more straightforward for shoppers. Consumers who want to dive deeper into the issue can compare the different criteria covered by different labeling.

Also, it's a good idea to drink tap water, for those in countries where it's safe, says Bilharz. Drinks often come second, after meat, in terms of contributors to carbon emissions.

But environmental protection is not a solely individual task, but one that is shared, says Bilharz. What counts is less what each individual eats than the overall results at the end of the year.

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Thinking of how to combat climate change? Check what you eat | Daily Sabah - Daily Sabah

Lung capacity refers to the maximum amount of air that your lungs can hold, which is a feature youd typically associate with being physically fit. Meanwhile, lung function refers to how well youre breathing; for example, how quickly you can inhale and exhale air from your lungs and how effectively your lungs both oxygenate and remove carbon dioxide from your blood.

If your lungs are either not able to hold enough air or move oxygen into the blood quick enough to meet the demand of your body, a common physiological response is being short of breath, Curran says.

Shortness of breath, also known as dyspnoea, can be caused by a variety of health conditions affecting the lungs, heart or other health systems. For example, shortness of breath is a common symptom of COPD. But breathlessness can be associated with age, weight or just a lack of fitness, rather than a lung condition.

That said, while lung function may decline with age, Curran says if youre experiencing any new, persistent and unexplained symptoms such as breathlessness, dont ignore them. She advises using the Lung Health Checklist, which takes just two minutes to complete online, to help you better understand your symptoms.

If you get out of breath more easily than others your own age, or experience any sudden difficulties in breathing, its really important that you discuss it further with your GP, she says. You can download your checklist results from the Lung Foundation Australia website and take it to your doctor to help you start a conversation about your lung health.

Curran says getting regular exercise can improve lung function in those with or without a lung condition, and reduce breathlessness in people with chronic lung conditions. To put it simply, the more you exercise, the easier itll become to breathe freely while exercising. In fact, the Australian physical activity guidelines recommend that people aged 60 and above ensure theyre active on most days (preferably all), by doing at least 30 minutes of moderate activity.

Curran recommends doing aerobic exercises such as walking or swimming most days of the week, and strength-based exercises twice a week. Dont know where to start on strength training? Curran recommends introducing squats, step-ups, wall push-ups and bicep curls into your routine.

To help you ease into strength training, Lung Foundation Australia has a Maintaining Movement Series of instructional videos for easy exercises you can do at home all you need is your bodyweight and a little bit of space. Of course, its important to talk to your doctor before starting any new exercise program or if you are looking to increase your current level of activity, especially if you have an existing lung condition.

Older people who live a much more sedentary lifestyle might find embarking on an exercise program difficult, so Curran recommends some strategies to reduce your sedentary time. This can be as simple as finding ways to include incidental activities throughout your day, such as marching on the spot whilst the kettle is boiling, walking around the clothesline a few times when hanging the washing out or doing a few extra laps of the shopping centre. Remember to think of all types of activity as a chance to improve your health, she advises.

And if youre not a fan of working out at home, Lung Foundation Australia also runs community-based exercise maintenance classes all over the country for people who have completed pulmonary rehabilitation. Lungs in Action classes provide exercise training for people with chronic lung conditions or heart failure.

Lungs in Action is a great way to stay connected and keep on top of your exercise regime, Curran says.

IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesnt take into account your personal health requirements or existing medical conditions. That means its not personalised health advice and shouldnt be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.

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Protect your lung health with smart diet and exercise choices - Starts at 60

Cloudy urine refers to pee thats murky and no longer transparent. It can result from many underlying causes, including certain foods and drinks.

Some causes of cloudy urine are harmless, while others may require medical attention.

Here are 7 foods and drinks that may cause cloudy urine.

Some people may get cloudy urine after eating large amounts of foods that are high in phosphorus and purines, such as milk and dairy products (1).

Phosphorus is a mineral thats necessary for optimal bone health and many bodily functions (2).

When you consume high amounts of phosphorus, your body may release it in your urine, causing murky pee. However, this is uncommon among generally healthy people.

Dairy is particularly rich in bone-building calcium. For most people, eating milk and dairy products in moderation is not a concern. In fact, they can be a nutritious addition to your diet (3).

More often, urine thats high in phosphorus may be a sign of kidney disease, high vitamin D levels, or a thyroid condition caused by too much parathyroid hormone in the body (4, 5).

These conditions require medical attention.

Consuming too much milk or dairy could temporarily cause cloudy urine as your body works to excrete excess phosphorus. However, more often, urine thats high in phosphorus is the result of an underlying condition.

Meat, including poultry and beef, is also high in phosphorus.

As is the case with dairy products, consuming too much meat may cause your body to excrete excess phosphorus via urine. As a result, your pee may turn from transparent to opaque (1).

However, having cloudy pee as a result of a high phosphorus diet is uncommon.

Its more likely that eating too much of certain types of meat contributes to other causes of cloudy urine.

Highly processed or cured meats, such as bacon, sausage, salami, and pepperoni, may be high in salt.

Consuming too much salt can increase thirst and contribute to dehydration, which in turn may cause your urine to be darker, more concentrated, and cloudier (6).

To reap the benefits of meat without unwanted side effects, including cloudy urine, eat meat in moderation and limit high salt varieties, in particular.

Consuming too much meat could increase urinary phosphorus excretion and lead to cloudy urine. Processed and cured meats are also high in salt, which may contribute to dehydration and make cloudy urine even cloudier.

Some types of seafood, especially anchovies, shellfish, and sardines, are high in purines, a group of compounds that the body turns into uric acid.

When some people eat a lot of purine-rich foods, it can lead to high levels of uric acid in their urine. This is also known as hyperuricosuria. As a result, urine may appear cloudy (7, 8).

However, seafood provides a ton of health benefits. Its rich in lean protein, several minerals, and omega-3 fatty acids, which fight inflammation and promote heart health (9).

For most people, the benefits of consuming seafood outweigh the possible downsides. If youre concerned about your purine intake or a healthcare professional has advised you to limit purines, opt for seafood thats lower in purines, such as salmon, flounder, and halibut.

Other high purine foods to limit include red meat, meat gravies, organ meats, alcohol, and foods that contain high fructose corn syrup.

In addition to a high purine diet, certain medical conditions can lead to excess uric acid in the urine. These conditions include gout, insulin resistance, and certain genetic conditions (8).

Certain types of seafood are high in purines, which get broken down into uric acid in your body and may cause cloudy urine in some people.

Cloudy urine can also result from a high sugar intake.

In particular, high fructose intake is linked to hyperuricosuria. Your bodys metabolism of fructose promotes the formation of uric acid (1, 10, 11, 12).

As such, eating a lot of fructose can lead to excess uric acid in your pee, resulting in cloudy urine.

Fructose is naturally found in fruit, honey, and molasses. Its also the main component of high fructose corn syrup, which is used in sodas and sugary drinks, candy and packaged desserts, salad dressing and condiments, certain granola bars, and some breads and crackers.

If you consume a lot of fructose, you may experience cloudy urine, but not everyone experiences this effect. Individuals with type 2 diabetes, obesity, or metabolic syndrome are more likely to have hyperuricosuria (13).

Besides their possible effect on urine cloudiness, foods and drinks high in fructose often offer little nutritional value. Its best to limit these items on a balanced diet.

High fructose intake from sugary foods and drinks may lead to high urine levels of uric acid and result in cloudiness.

Salty foods like chips, canned soups, cured and deli meats, and salted popcorn may be behind your murky pee.

Eating too much salt can affect your bodys fluid balance and cause your kidneys to hold onto water.

If you eat a lot of salt and dont drink enough water, you can become dehydrated. This can lead to dark, cloudy urine and fewer trips to the bathroom (6).

Whats more, many foods that are high in salt contain other unhealthy ingredients and dont provide many beneficial nutrients.

Most experts recommend keeping salt intake around 2,300 mg per day, or the equivalent of 1 teaspoon (6 grams) of salt, in addition to consuming plenty of water to stay hydrated (14).

Consuming excess salt can cause your body to hold onto water and may contribute to dehydration. This can result in concentrated, cloudy urine.

Having an occasional alcoholic beverage doesnt usually cause problems, but drinking too much alcohol may contribute to cloudy urine.

Alcohol is considered a diuretic, meaning it causes your kidneys to release more water by suppressing the hormone that usually stops urination (15).

As a result, alcohol consumption can lead to dehydration. After a night of drinking, you may find that your urine is darker and cloudier than usual.

To prevent cloudy urine from alcohol-related dehydration, remember to drink water alongside alcoholic beverages.

Excess alcohol intake may also increase your risk of heart disease, liver disease, some cancers, and several other health issues. Experts recommend limiting your alcohol consumption to one drink per day for women and two drinks per day for men (16).

Drinking too much alcohol can lead to dehydration, which can result in cloudy urine. Remember to consume alcohol in moderation and drink water with it to prevent dehydration.

Coffee and tea are two possible culprits behind cloudy urine.

Coffee and some teas, such as green, black, and oolong, contain caffeine. When you consume caffeine, it causes several diuretic effects on the kidneys and increases urine excretion (17).

Drinking a lot of caffeinated drinks may lead to dehydration and urine cloudiness or color changes.

However, plain coffee and green and black teas also provide health benefits. Theyre loaded with compounds that act as antioxidants and help prevent cell damage related to disease development (19).

Still, its important to drink these beverages in moderation to avoid dehydration. Be sure to drink plenty of water after consuming caffeinated coffee or tea.

Coffee and teas that contain caffeine can have diuretic effects and lead to dehydration and cloudy urine. Though they provide beneficial compounds, its best to drink them in moderation along with plenty of water.

Cloudy urine can be harmless, but it may also be a sign of a medical condition or serious underlying cause.

Some conditions associated with cloudy urine include urinary tract infections, kidney stones, prostate problems, and sexually transmitted infections.

See a doctor if your cloudy urine does not go away or is accompanied by a foul smell, blood, pain, vomiting, or discharge. These may indicate an infection or other issue.

Cloudy urine is often harmless, but this isnt always the case. Seek medical attention if you have other symptoms alongside cloudy urine, or if it doesnt go away.

Some foods and drinks may contribute to cloudy urine.

These include foods that are high in phosphorus, purines, refined sugars, and salt, as well as alcohol and caffeine.

However, sometimes cloudy urine is a sign of something more serious. Consult a medical professional if you experience other symptoms alongside cloudy urine.

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7 Foods and Drinks That May Cause Cloudy Urine - Healthline