Coconut water is the liquid found inside fresh, green coconuts. It is part of the nourishment the coconut absorbs as the drupe matures. Coconut water contains very little fat—don’t confuse it for coconut milk (high in fat)—and is approximately 94% water.
If you do not already include coconut water in your healthy diet, the seven reasons offered below may help convince you to try it.
1. Rich in Antioxidants
Protecting cells from damage caused by free radicals (unstable molecules) is an important part of protecting your health. The antioxidants such as L-arginine and Vitamin C found in coconut water help fight the effects of oxidative stress and protect your health at the cellular level.
2. Supports Heart Health
In a controlled scientific study, rats fed coconut water reduced both their cholesterol and triglyceride levels. Coconut water’s high potassium content may be the reason for improved numbers.
3. Replenishes Electrolytes
Coconut water is often recommended to restore electrolyte levels after exercise. That’s good advice. Coconut water contains significant amounts of potassium, magnesium, calcium, and sodium and is more beneficial for rehydration than plain water.
4. Promotes Kidney Health
Getting plenty of fluids is important to support good kidney health and prevent kidney stones from forming. Coconut water helps to increase the elimination of calcium and other compounds that form tiny crystals known as kidney stones.
5. May Lower Blood Sugar
Research using diabetic animals has shown coconut water to help reduce blood sugar levels. As a good source of magnesium, coconut water may help reverse insulin resistance and decrease blood sugar levels in patients with prediabetes and type 2 diabetes.
6. It’s Nutritious
Coconut oil is packed with nutrients and low on calories (about 60 calories per cup). A single cup provides about 4% of the DV for calcium and magnesium and 15% of the DV for potassium.
7. It Tastes Great
Coconut water is not a replacement for plain water and should be consumed in small portions as part of a healthy diet. However, it is a delicious and lower-calorie substitute for fruit juice enjoyed as is or mixed with over beverages.
Your immune system is a complex network of organs and cells, including white blood cells, which protect the body against infection, disease, and other foreign invaders. To work optimally, the system requires specific nutrients—many of which you can get from food. Here are a few immune-boosting foods to consider adding to your diet for increased resistance against illness and infection.
Yogurt
Yogurt helps the body produce antibodies that attack viruses. This is likely due to its rich concentration of probiotics, which help the portion of the immune system found in the intestinal tract. For the healthiest options, choose plain, unsweetened yogurt to avoid the added sugar.
Garlic
Not only does garlic add lots of flavor to any dish, but it also has protective immune system benefits, thanks to the sulfur compounds in the vegetable. When chopped, it creates allicin, a compound with antiviral and antibacterial properties.
Nuts & Seeds
Nuts and seeds are good sources of vitamin E. This powerful antioxidant can help the body fight viruses. Moreover, options like Brazil nuts have more than a day’s serving of selenium, a mineral that can further support the immune system.
Leafy Greens & Citrus
We often think of citrus as the primary source of vitamin C, the antioxidant that helps to eliminate disease-causing free radicals. While oranges, lemons, and other citrus fruits are indeed fine options, leafy greens such as kale are also loaded with the vitamin.
Dark Chocolate
If you have a sweet tooth, feel free to give in to it now and then—specifically, with a piece of dark chocolate. The indulgent treat plenty of magnesium, which helps components in the immune system called lymphocytes bind to and fight invaders. If you prefer to skip the chocolate, avocados, brown rice, pumpkin seeds, and spinach are also rich sources of the nutrient.
Healthy Proteins
Proteins help repair muscle, but they’re also packed with zinc. This mineral is an essential source of fuel for white blood cells. In addition, it can help you maintain your energy levels and strength. Choose lean protein, such as low-fat cheese, chicken, or roast beef, for heart-healthy options.
Seafood
Seafood such as salmon, herring, mackerel, and sardines have omega-3 fatty acids that can help promote immune system function. Specifically, DHA, a type of omega-3, can promote white blood cell activity to strengthen immunity.
With so many immune-boosting foods to choose from, it’s simple to begin incorporating more of these foods into your diet every day. Most are also beneficial to overall health—not just your immune system—and are therefore excellent choices for filling your plate.
Stretching is often touted as an important part of a well-rounded exercise program. Yet, there’s a lot of misinformation that circulates about the practice. For instance, you may have heard:
You won’t benefit unless you hold a stretch for a while.
You shouldn’t bounce while stretching, or you could tear a muscle.
If you fail to stretch before a workout, you’ll injure yourself.
These are actually myths, and in fact, you may wonder whether you really need to stretch at all.
Stretching: The True Story
According to the American College of Sports Medicine (ACSM), you should be stretching major muscle groups at least twice a week for 60 seconds per exercise. Stretching can help you stay flexible, supporting better mobility not only now but later in life, too.
For instance, if your back is stiff and sore from staying at your desk during the workday, a stretch such as a cat/cow (getting on all fours then slowly arching and curving your back upwards) can help to reverse some of the effects of staying seated for so long.
With that said, you don’t have to stretch for long periods of time just to get the benefits. Static stretches are meant to last 15 to 30 seconds, while dynamic stretches (in which you move through the stretches) are effective too—especially when completed as part of a warmup routine. Static stretching before a workout has not been shown to prevent injury, enhance performance, or reduce post-workout muscle soreness. Static stretches might even weaken performance because they can tire your muscles. On the other hand, dynamic stretches such as leg swings and walking lunges could help warm the body up before exercise.
Static stretches should therefore be reserved for post-workout. You’ll be more flexible since you’ve been moving your muscles and joints consistently. With that said, if you enjoy doing stretches other times throughout the day—besides when you normally do your workout—there’s no harm in working them in when it’s most convenient for you.
Detoxing has gained plenty of attention in recent years. Based on the principle of reducing your exposure to toxins, this practice aims to promote general wellness, help optimize the immune system, and increase energy levels. There are many ways to detox, some of which include long stints of restrictive eating. Fortunately, the body detoxes itself quite effectively, to begin with. Organs such as the liver, digestive tract, kidneys, and skin eliminate toxins through waste such as sweat, stool, and urine.
With that being said, there are a few things you can do each day to help the body perform detoxification more efficiently. Here are a few options to try.
Minimize Use of Plastic
Plastic is notorious for chemicals such as bisphenol-A (BPA) and bisphenol-s (BPS). Thus, when you place drinks or food in plastic containers, it’s possible these chemicals can leach into them. Whenever possible, choose glass or stainless steel instead, and never heat food in plastic containers.
Wash Your Produce
While organic produce has lower concentrations of dangerous chemicals, any fruits and vegetables can contain trace amounts of pesticides. Over time, these harmful contaminants can build up in the body, potentially leading to health issues like nervous system damage. Reduce your exposure to these chemicals by washing all of your produce thoroughly. As an added bonus, it can help decrease your risk of exposure to foodborne illnesses.
Reduce Alcohol Consumption
Drinking alcohol stresses the liver, one of the body’s main organs responsible for detoxification. Abstaining altogether is one way to prevent the issue, but if you do choose to have a drink, limit it to one if you’re a woman or two if you’re a man. According to the CDC, this can help reduce the risk of long-term health issues, such as high blood pressure and certain types of cancer.
Up Your Fiber Intake
Fiber helps to keep your digestive system running smoothly by absorbing moisture and making waste easier to pass. It can also help you maintain a healthy weight, control cholesterol, and promote healthy blood sugar levels. Get plenty of fiber in your diet by incorporating foods such as beans, carrots, peas, oats, apples, cauliflower, and whole-wheat pasta or bread.
Hydrate Consistently
Like fiber, water aids in flushing the body of waste. It can help pass both urine and stool, promoting the body’s ability to flush toxins and any other unneeded substances. Be sure to drink when you’re thirsty and aim for eight cups of water each day.
Get Plenty of Sleep
Sleep promotes optimal health and can reduce stress on the immune system. Aim to get enough high-quality sleep by establishing a healthy bedtime routine. Stay away from electronics at least an hour before bed, maintain a cool and comfortable sleep environment, and limit caffeine consumption throughout the day.
Eat Detoxifying Foods
Several foods are known for their detoxifying properties. For instance, cruciferous vegetables contain glucoraphanin, which produces an agent that helps the body detoxify. Green tea is also loaded with agents that help the body detoxify, including natural polyphenols. Include these items in your diet regularly to boost your body’s natural detoxification abilities.
By incorporating small changes each day, you can reap the benefits of natural detoxification without the need for long fasts or extreme diets. Over time, these habits can help to power up your body’s detoxifying processes and promote long-term health.
As of December 2020, 71% of U.S. employees were working from home. These figures were likely a reflection of the coronavirus’s impact on normal work routines, but as more and more employers realize work can be completed from home, it’s likely a good portion of businesses will continue to be conducted remotely even as vaccines continue to roll out.
Working from home has many benefits from skipping commutes to not having to invest in a business wardrobe. Yet, it also comes with some unique challenges. For one, injuries of the hands, wrists, and back increased through 2020, which suggests that home office arrangements aren’t quite posture-friendly. Whether you’re working from the couch on your laptop or slumped over the kitchen counter, chances are there’s room for improvement.
Fortunately, improving the ergonomics of your home office doesn’t have to be challenging. Here are a few simple changes you can make:
Focus on Your Alignment
First and foremost, if you’ll be working from home for the foreseeable future, you should have a designated workspace. Even if you need to set up a small desk in your bedroom, setting up an actual workstation will prevent you from working on the couch, in the kitchen, or in another common area of your home. In these spaces, it’s difficult to maintain a healthy working posture.
With a desk, however, you can put your body into alignment to support spinal health. Ideally, your elbows should be in line with the keyboard, and your feet should be flat on the floor. Your shoulders should be relaxed and stacked over your hips. Try to situate your monitor so that its midpoint is at eye level.
Keep Your Lower Back Supported
To prevent slumping, keep your lower back well supported and your buttocks firmly pressed into the back of your chair. If that feels uncomfortable, you might consider placing a small cushion or rolled-up towel behind your back. This can support the spine’s natural curve and provide a little extra support.
Get Up & Stretch
At work, you may have taken periodic breaks to talk to coworkers. Some people have fewer distractions at home and find that it’s easier to get stuck in one spot for long periods. Yet, being sedentary for too long can put pressure on your back, wrists, and other areas of the body. Plus, it impedes circulation. Keep the blood flowing by doing heel raises from time to time when you’re seated. Every 20 to 30 minutes, get up and stretch or walk around. With a little creativity, it’s easy to integrate movement into your daily routine. You might try to stand and walk about while you’re on the phone, or do stretches while proofing an email, for example.
Be Mindful of Your Arms
Proper keyboard placement can reduce strain in the upper body. Aim to have your arms bent at a 90-degree angle while working. Only use your armrests during breaks, and remove or adjust them if they don’t support your arms at the proper angle. Try to keep other items you use frequently, such as your phone, within close reach so you’re not stretching awkwardly.
Invest in the Right Equipment
While you can implement the tips above right away, you might also consider purchasing some items to promote ergonomics in your office space if you think you’ll be working from home for a long time. An ergonomic desk chair is a great place to start. Ideally, it should provide back support and be adjustable to align with your specific height and comfort needs. If you’re not ready to invest in new furniture right now, modifications such as placing a yoga block under your feet or even tilting your monitor can help improve ergonomics and reduce the strain on your body.
With these tips, you may find yourself feeling better and perhaps even becoming more productive in your home office. Not only will you help to prevent strain now, but you can also avoid some of the long-term issues that come with poor work posture.
This website and its contents are not intended to treat, cure, diagnose, or prevent any disease. Stemedix, Inc. shall not be held liable for the medical claims made by patient testimonials or videos. They are not to be viewed as a guarantee for each individual. The efficacy for some products presented have not been confirmed by the Food and Drug Administration (FDA).
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