Health

Hacks and Products For Finally Beating Bad Posture

Posture Improvement Podcasts If you’re an auditory listener, then a posture improvement podcast might be the way to go. Listen to podcasts featuring experts discussing posture-related… Monica Gray - April 15, 2024

Having good posture is more than for aesthetics. Having good posture can improve your health in a variety of ways. Some of the benefits of good posture include reduced back pain, increased energy, and more confidence in your everyday life. It’s important for overall health and will help you avoid pain, fatigue, muscle tension, and other medical conditions. While there are obvious hacks for beating your bad posture, we’re going to take a look at some of the lesser-known, less obvious hacks.

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Posture Corrector Shirt

These shirts provide gentle compression to support your spine and shoulders, promoting better posture throughout the day. They work with your muscles to help improve posture by activating your various muscles.

According to research, posture shirts help “change a person’s posture, might help alleviate pain and discomfort, and even increase energy levels and productivity.” The only thing these shirts may not do is alleviate pain, which is an unfortunate side effect of bad posture (Washington Post).

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Standing Desk Converter

Convert your regular desk into a standing desk to encourage better posture while working. You can also use a laptop stand to make sure your neck is aligned if you’re spending a lot of time on your laptop.

According to Oh Wow, “Your monitor should be at eye level, about 20 inches from your face at a 20-degree tilt, while you should bend your arms at 100-degree angles at your sides. Wrists should hover comfortably above the keyboard, with weight shifting between legs.” Eventually, using this won’t put the pressure on your spine that sitting for an extended period can. If you sit for an extended period, you might put pressure on your back and discs, leading to neck and back discomfort (Oh Wow).

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Lumbar Support Cushion

If you do have to sit a lot for work, then you have options to help with your posture. One thing is to use the lumbar support cushion. Place this cushion on your chair to support the natural curve of your lower back and prevent slouching.

Rahul Shah, MD orthopedic spine and neck surgeon says, “Lumbar support pillows help maintain the normal curves of your back while you’re seated, which relieves pain and provides support to your spine and muscles. Lumbar support pillows help you achieve pain-free posture as you sit for long periods throughout the day.” There are certain pillows out there that are better than others, so it’s important to choose wisely (Health).

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Posture Reminder App

There’s nothing that screams 2024 more than using an app to help remind you to correct your bad posture. Use apps that remind you to check and correct your posture regularly throughout the day.

You can do this through an app that sets off an alarm, or set your alarms throughout the day while you’re working to help remind you to sit up straight and correct your posture. Several apps you can find on the Apple store that will remind you to fix your posture but also help you create habits to fix your posture include, “Perfect Posture & Healthy Back, Text Neck – Posture Correction, and Posture by Muscle & Motion.” You can start with the free version of any of these apps (Apple).

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Ergonomic Chair

Invest in a chair with adjustable lumbar support and armrests to maintain proper posture while sitting. This is something you should consider if you’re spending many hours per day at your desk.

Not every chair is made equal, which is why it’s important to do your research before selecting a specific chair. Some chairs have “adjustable lumbar support with a tilt that moves with you whether you like to lean back or remain perfectly upright, as well as an adjustable seat and armrests and three different size options: small, medium, and large that increase in height, seat width, and depth to accommodate different body sizes.” It’s important to pick a chair that feels comfortable while you’re sitting in it (NY Mag).

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Posture Corrective Exercises

Instead of trying to get good posture by sitting up straight, try to practice corrective exercises that will strengthen your muscles and help improve your posture. Practice specific exercises designed to strengthen muscles that support good posture, such as yoga or Pilates.

Certain exercises include plank, cobra stretch, hands to hips, chest stretch, and resting your forehead on the floor. These exercises will also help improve other muscles in your body, which will, in turn, strengthen the muscles in your back (Healthline).

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Posture Reminder Bracelet

If you’re not someone who wants to spend a lot of time on your phone, you could opt for the posture reminder bracelet instead of an app. Wear a bracelet that vibrates or beeps to remind you to correct your posture whenever you slouch.

This bracelet will keep track of your posture over time. Some of the things the bracelet does, for example, is “if you’re looking down at your smartphone (tsk tsk), it knows. If you’re putting your hands in your pockets, it knows. It’s like having a finishing school coach on your wrist, except instead of making you balance books on your head, it vibrates to bring you back to a healthier stride.” This is also a great way to look at your posture and see how much you’re improving (Brit).

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Posture Coaching Sessions

If you’re struggling to maintain proper posture, then it might be time to hire a coach to help you fix your posture. Attend sessions with a posture coach who can provide personalized tips and techniques to improve your posture.

If you can’t make it to an in-person session, you could choose to do posture coaching sessions online. You’ll meet with a coach who will assess your posture and give you advice for correcting it (Heal Your Posture).

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Foam Roller

Use a foam roller to release tension in tight muscles, particularly in the upper back and shoulders. This is a great way to help align your back and keep your muscles strong and flexible. Besides, starting your morning with foam rolling is a wonderful way to start your day.

To do this, “Place a foam roller under your spine and lie flat on your back with your knees bent. You can place the roller anywhere along the upper back, but one of the best places is right underneath the shoulder blades. Slowly roll your spine over the foam roller, and you will feel it pushing up into your back. Repeat ten times.” There are several exercises you can do to help align your back (Surrey Physio).

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Ergonomic Keyboard and Mouse

Use tools designed to reduce strain on your wrists and arms, promoting a more ergonomic posture while typing. To do this, place the mouse and keyboard close to the front of your desk so you don’t need to stretch to use them.

As Posturite explains, “The keyboard should be around 5 cm from the front edge of the desk, and the mouse roughly in line with the keyboard. You need to leave enough room to support the wrists.” Over time, incorrect posture may contribute to carpal tunnel syndrome, RSI, and tennis elbow (Posturite).

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Posture Correcting Pillow

Sleep on a pillow designed to support proper spinal alignment while resting. This pillow aligns your head, neck, and spine for maximum comfort and support. If you have tension relief, it means you have fewer aches and pains.

This is a great way to fix your posture while you sleep. That’s an entire eight hours you could be improving your posture, in addition to the 16 hours you’re working on fixing your posture throughout the day (Groove Pillows).

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Posture Improvement Workshops

If you can’t hire a personal coach to help you improve your posture, then you might want to consider attending a posture improvement workshop instead. Attend workshops or seminars focused on posture improvement techniques and exercises.

These workshops will teach you fun and exciting ways to improve your posture, in a setting with other people who also want to improve their posture. You might even end up making friends in the end (At Work Well Being).

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Walking Desk

Use a treadmill desk or take walking breaks throughout the day to counteract the effects of prolonged sitting on your posture. This is one of the best ways to get your steps in for the day. And while a standing desk can improve your posture, a walking desk will help improve your cardiovascular health.

Using both of them for work is a great way to get your posture straight and your muscles moving. You could also use a walking desk to practice a new working style. According to Progressive Desk, “Using a treadmill desk while working may become an interesting challenge you try implementing into your working routine. For example, walking on a treadmill could work great when being at online meetings where you aren’t supposed to participate actively.” To pick a walking desk, it all depends on your budget and space in your home or office (Progressive Desk).

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Posture Training Game

Play interactive games that encourage you to maintain correct posture while completing tasks or challenges. This could range from a video game to a card game, to a game on your laptop. You’d have to maintain proper posture and eye contact to complete the game successfully.

Another game is to play with your friends. Whoever maintains the best posture for the longest amount of time, wins! You could even turn on a show on the television and use the game to count how many slouchers you see, while you’re maintaining proper posture (Upright Pose).

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Posture-Correcting Bra

For women, choose bras with supportive straps and bands that help distribute weight evenly across the shoulders and back. These bras typically make women more aware of their posture as opposed to trying to change it. The most effective posture-changing method is the one you do yourself, so the more you have awareness of the problem, the better you’ll be at fixing your posture.

According to CNN, “immediately trains alignment … while treating and correcting posture for improved lifestyle and athletic performance.” They also have workout clothes that can help improve your posture and alleviate hip and back pain (CNN).

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Posture Improvement Journal

Keep a journal to track your progress, including exercises, habits, and changes in posture over time. You can start from the very first day you want to attain better posture and go from there.

You can use it to track how your posture is in the mirror, how you feel during meditation exercises, and how your posture shoes or backpack feel. The more often you use many of these hacks together, the better your posture will get (Performance Health).

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Posture Feedback Mirror

At the end of the day, you’re your own biggest critic and the only person who can successfully fix your posture! Install a mirror in your workspace to visually check your posture throughout the day and make adjustments as needed.

This is especially helpful if you have a posture coach to help you attain that perfect posture. Then, you can check yourself in the mirror throughout the day to make sure you’re staying aligned (Med Wish).

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Posture Correcting Insoles

Place insoles in your shoes that provide arch support and help align your feet, improving overall posture. Thanks to bad posture habits, we might tend to put more weight on certain foot muscles over others, which leads to an uneven distribution of weight.

According to Orthosole, “Wearing the correct shoe insoles can effectively ‘teach’ the body to stand and walk with better posture, which in turn lessens the burden on our musculoskeletal system and reduces pain not only in the feet but also in the ankles, shins and lowers back.” These soles will help with alignment in your body (Orthosole).

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Posture Meditation

Practice mindfulness meditation techniques that focus on body awareness and alignment to cultivate better posture. You can do this for 10 minutes every morning. While sitting in meditation, focus your breath and bring awareness to how you’re sitting.

According to Calm, “Commonly used positions include sitting cross-legged, kneeling, lying down, and even standing meditation. The important thing is to find the one that feels comfortable and sustainable for you.” Once you find that sweet spot, you can start mindfully practicing good posture (Calm).

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Posture Improvement Apps for Kids

Utilize apps designed to teach children about the importance of good posture through fun activities and games. Numerous apps out there will help improve kid’s posture.

For example, the Posture Pal app “uses the motion sensors in your AirPods to detect your posture and help improve your head and neck position. A cute animated giraffe reminds you to maintain a healthier posture if you start slouching or leaning to one side. As a result, you might learn to stop slouching for good with this download.” Not only is it a fun game for your kids to play, but it will help improve their posture from an early age (Make Use Of).

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Posture-Correcting Backpack

Choose a backpack with padded straps and multiple compartments to distribute weight evenly and prevent strain on the back and shoulders. This is a great option if you’re suffering from back pain and want to relieve the pain in your shoulders.

According to Swedish Posture, “Unlike a regular backpack, the weight is mostly placed over the sternum and in the lumbar region, close to the center of the body where you are strong, instead of burdening the shoulders. By distributing the weight centrally, you get completely free shoulders with full mobility, a straight back, the head in the right position, and tension in the torso muscles.” This is a great alternative if you usually carry around a backpack and want to switch it up (Swedish Posture).

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Posture Improvement Podcasts

If you’re an auditory listener, then a posture improvement podcast might be the way to go. Listen to podcasts featuring experts discussing posture-related topics and advising on maintaining better alignment.

Some of the best posture podcasts are Motus Rx Audio Experience, The Postural Restoration Podcast, and Deskbound Therapy. You could listen to these podcasts while foam rolling in the morning or driving to work (Podcasts).

Food

Foods That Are Guaranteed To Lead To A Longer Life

They always say you are what you eat! There are certain foods we all know we need to limit, like fried food and red meat. But… Monica Gray - April 15, 2024

They always say you are what you eat! There are certain foods we all know we need to limit, like fried food and red meat. But other foods are guaranteed to lead to a longer life. These foods are packed full of vitamins and minerals that contribute to a healthier, longer life. If you begin incorporating these foods into your diet, you’re guaranteed to live a longer life. And there’s nothing wrong with wanting to live as long as possible while eating as healthily as possible!

If you want to live a long life, try eating the Mediterranean diet, which consists of legumes, olive oil, fish, and whole grains. You could also follow a diet of a Blue Zone, which are parts of the world where people claim to live longer than average. These zones include the Nicoya Peninsula, Costa Rica; Icaria, Greece, Loma Linda, California, Okinawa Prefecture, Japan; and Nuoro Province, Sardinia, Italy.

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Legumes

These have to be the most underrated foods for longevity. Beans, lentils, and chickpeas are excellent sources of protein, fiber, and essential nutrients, promoting satiety and overall health. Legumes are full of protein, fiber, carbohydrates, B vitamins, copper, magnesium, iron, zinc, and phosphorous. They’re also low in fat and may help reduce cholesterol.

According to nutritionist Samantha Heller, “As a nutritionist, I eat them every day as part of my vegan diet to keep my body strong and help fight off sickness The most common varieties of legumes are beans, including black beans, lentil beans, soybeans, fava beans, garbanzo beans (chickpeas), kidney beans, edamame and lima beans.” Consuming legumes may also help lower the risk of Type 2 diabetes and have a positive impact on blood pressure and weight management. They’re versatile and go great for any meal, at any time of the day (via CNBC).

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Zucchini

Did you know zucchini is a fruit? This squash is full of minerals. It’s also low in calories and rich in vitamins and antioxidants, which support digestive health and may reduce inflammation. According to Healthline, “It may offer several health benefits, ranging from improved digestion to a lower risk of heart disease. Zucchini may aid your bones, thyroid, and prostate.”

Incorporating this versatile food into your diet will improve digestion and reduce the risk of type 2 diabetes. It’s considered a high-fiber food, and diets with a ton of fiber improve heart health (via Healthline).

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Radishes

Full of fiber and low in calories, these tiny vegetables are a great addition to your diet. Radishes are low in calories and rich in vitamins, minerals, and antioxidants, which support immune function and may reduce inflammation.

These vegetables are also full of antioxidants that alter the way cancer cells reproduce. In turn, this may reduce the risk of cancer. They’re a great source of Vitamin C, which helps fight cellular damage that may lead to cancer and other diseases. They give a ton of flavor for such a small size. You can roast, braise, or pickle them (via Mayo Clinic Health System).

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Artichokes

Artichokes are low in calories and rich in vitamins, minerals, and antioxidants, which support digestive health and may reduce inflammation. Registered dietician Beth Czerwony said, “Artichoke hearts are soft and meaty. But the plant’s petals and stems are equally tasty and nutritious. They’re not as difficult to prepare as people think. Phytochemicals have antioxidant properties, so you get some of the same protections when you eat the plant.”

Phytochemicals help fight against fungi, bacteria, parasites, and viruses. It turns out that artichokes also have the second-highest antioxidant content out of all the vegetables (via Cleveland Health).

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Turnips

Perhaps you have bad memories of eating turnips as a kid, but your mom was doing you a favor by feeding them to you! As we’ve learned, eating a diet high in fiber is a great way to stay fuller for longer and manage your blood sugar levels. The fiber content in turnips may help prevent constipation and promote regularity for digestion.

Turnips are low in calories and rich in vitamins, minerals, and antioxidants, which support immune function and may reduce inflammation. They’re also a great alternative to potatoes because they have fewer calories and carbs. They’re versatile and can be added to salads, and pastas, or eaten on their own (via Medical News Today).

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Watermelon

Watermelon is low in calories and rich in vitamins, minerals, and antioxidants, which support hydration and may reduce inflammation. Watermelon is a wonderful fruit to eat before you go to the gym since it’s full of antioxidants and water that may help reduce muscle cramps.

According to Professor Christina Meyer-Jax, “Watermelon is a naturally low-calorie package. It contributes key antioxidant nutrients that support disease prevention and overall wellness.” You’ll get vitamin C, vitamin B6, potassium, and vitamin A. It also has a ton of lycopene, which helps reduce the risk of cancer, heart disease, and age-related eye disorders (via NW Health).

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Leafy Greens

Spinach, kale, Swiss chard, arugula, bok choy, and other leafy greens are packed with vitamins, minerals, and antioxidants that promote overall health. They are particularly rich in vitamins A, C, and K, as well as folate, calcium, iron, and potassium. Kale, for example, has lutein and beta-carotene, which may help reduce the risk of disease caused by oxidative stress.

Microgreens, which can be grown in your home year-round, may help prevent disease when consumed regularly. These nutrients play crucial roles in various bodily functions, including immune function, bone health, and blood clotting. Folate is a B vitamin that helps promote heart health (via Healthline).

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Berries

Berries are among the healthiest foods you can eat, so make sure to incorporate them into your daily diet! They’re versatile and go great in smoothies, yogurt, or just on their own. Blueberries, strawberries, raspberries, and blackberries are rich in antioxidants, fiber, and vitamins that support heart health and brain function. Their phytochemicals are what make them some of the best food on this list.

According to Professor Eric Rimm, “On average, people who eat more berries seem to live a little bit longer.” If you want to strive for longevity, make sure you eat berries daily. Berries provide potassium, magnesium, vitamins C and K, fiber, and prebiotics. They also lower the risk of Type 2 diabetes and may even help keep that extra weight off (via Harvard).

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Salmon

Rich in omega-3 fatty acids, salmon is known to reduce inflammation and support heart health and is considered one of the most nutritious foods you can eat. Omega-3s also help your body absorb certain nutrients and provide tons of energy.

Consuming unsaturated fats is proven to lower blood pressure and reduce the risk of some cancers. Salmon is abundant in unsaturated fats. There’s also a ton of vitamin B12 in salmon, and one serving provides more than 100% of your daily needs. There’s also iodine, selenium, and potassium in salmon (via Eating Well).

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Nuts

As a great source of protein, nuts are some of the most nutritious foods you can eat. A small handful of them pack a huge punch! Almonds, walnuts, and other nuts are high in healthy fats, protein, and fiber, which can help lower cholesterol and improve heart health.

According to Harvard, “researchers analyzed data from over 210,000 health professionals followed up to 32 years. They found that, compared with those who never or rarely ate nuts, people who ate one ounce of nuts five or more times per week had a 14% lower risk of cardiovascular disease and a 20% lower risk of coronary heart disease during the study period.” The good fats in nuts, which are monounsaturated and polyunsaturated fats help lower bad cholesterol (via Harvard).

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Olive Oil

The health benefits of olive oil are potent. Extra virgin olive oil is a staple of the Mediterranean diet and is associated with numerous health benefits, including a reduced risk of heart disease and stroke. According to NIH, olive oil has, ” antimicrobial, antioxidant, immunomodulatory, anticancer, anti-inflammatory, hepatoprotective, anti-neurodegenerative, neuroprotective, and other beneficial health effects.”

These antioxidant and anti-inflammatory properties serve numerous health benefits that are certainly unmatched by many other foods. In certain studies, those who consumed olive oil had a lower risk of some cancers and even dementia (via Harvard).

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Avocado

Avocados are rich in monounsaturated fats, fiber, potassium, and antioxidants, which support heart health and may reduce inflammation. They’re a great staple for any kitchen and can be consumed at any time of the day, in smoothies, by itself, or topped on soup. It turns out that avocados are considered berries.

They’re great for your gut health, may help reduce heart disease risk, and are full of B-carotene and lutein, which is a rich source of antioxidant and anti-inflammatory compounds. Also, the fat in avocados may help support a healthy body weight (via Healthline).

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Sweet Potatoes

Loaded with vitamins, minerals, and antioxidants, sweet potatoes support immune function and may help regulate blood sugar levels. Sweet potatoes are loaded with antioxidants and fiber, which help protect the body from free radical damage. They’re also rich in beta-carotene, which is converted to vitamin A to support your vision and immunity.

Sweet potatoes are incredibly versatile. You can air-fry them, bake them, fry them, or cook them in a curry or soup. Even though cooking sweet potatoes reduces their beta-carotene content, they still retain about 70% of it. According to some Reddit users, they suggest the best way to grow sweet potatoes is to forget you even planted them! (via Healthline).

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Tomatoes

Even though this is a fruit, some people consider this a vegetable. Tomatoes are rich in lycopene, a powerful antioxidant that may reduce the risk of certain cancers and promote heart health. It helps protect the brain, heart, and gut and provides a wonderful source of nutrients like vitamin C, antioxidants, and potassium.

The substance lycopene gives them a bright red color, but it also helps lower our risk of developing lung, stomach, or prostate cancer. Lycopene also helps lower levels of LDL, and lutein helps protect your eyes, especially if you’re sitting in front of a computer for long periods (via WebMD).

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Garlic and Onions

Garlic isn’t something that keeps vampires away, it also has tons of health benefits that will surely help contribute to longevity. Garlic has been used for centuries for its medicinal properties, including its ability to boost immune function and reduce the risk of heart disease.

Garlic can also help cure a cold, lower blood pressure, and cholesterol levels, and give us a good boost of Vitamins C and B6, selenium, and magnesium. But garlic’s most positive effects come from allicin, an antioxidant. Onion also contains quercetin, a flavonoid antioxidant that’s antiinflammatory and may help lower blood pressure (via BHF).

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Turmeric

Used for 4,000 years, turmeric is one of the foods that may help fight cancers and infections, and help treat digestive problems. The deep orange color is certainly appealing, and turmeric goes well on a variety of different dishes. Curcumin, the active compound in turmeric, has potent anti-inflammatory and antioxidant properties, which may help reduce the risk of chronic diseases.

According to dietitian Mary-Eve Brown, “Curcumin has many biological activities, not all of which are understood,” Brown says. “Like other colorful plant-based foods, turmeric is rich in phytonutrients that may protect the body by neutralizing free radicals (pollution, sunlight) and shielding the cells from damage. Anyone who’s trying to manage inflammation could benefit from adding some turmeric to their foods.” And some people who suffer from osteoporosis report having less pain when they eat more turmeric (via Hopkins Medicine).

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Ginger

If you suffer from inflammation or IBS, ginger might be your savior. Not only that, but it offers tons of health benefits and has anti-inflammatory and digestive properties, making it a beneficial addition to your diet. It works by cutting down on fermentation, constipation, and other causes of bloating.

Ginger also contains more than 400 natural compounds, some of which are anti-inflammatory. It might also help ease nausea that comes with morning sickness or chemotherapy. Ginger goes well in tea, but you can also use it as a paste or a way to add flavor to your soup or curry (via Hopkins Medicine).

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Dark Chocolate

They always say a little bit of dark chocolate is good for the soul! But did you know it’s also good for your health? Dark chocolate contains flavonoids that may improve heart health by reducing inflammation and improving blood flow. That’s because it’s rich in flavanols, which are antioxidants linked to a lower risk of heart disease.

Dietician Haley Dockrey says, “I think a key to long-term success with a healthy diet is to indulge on occasion – whether it’s a small dessert or a great piece of dark chocolate.” If you’re deciding between chocolates, always opt for dark chocolate as opposed to milk or white chocolate. And always opt for chocolate with the least amount of sugar (via Health).

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Oranges

There’s a reason they say to eat oranges to prevent a cold! Oranges are high in immune-supporting vitamin C, which supports immune function and may reduce the risk of chronic diseases. They also provide other cancer-fighting compounds and hydration. You’ll get a good dose of potassium and phosphorous that help delay chronic diseases.

One cup of orange juice provides 14% of a person’s daily potassium requirement. Oranges also help with weight control and help lower Type 2 diabetes. Oranges also help maintain skin health since it’s packed with essential minerals (via Medical News Today).

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Apples

An apple a day keeps the doctor away, right? Apples are rich in fiber and antioxidants, which support digestive health and may reduce the risk of heart disease. They’re a great source of nutrients, including vitamin C and fiber. It’s said that apples can help protect against cancer, type 2 diabetes, and heart disease.

Dietician Amber Sommer says, “Apples are popular for a reason. They’re easy to eat on the go, and they taste terrific. But what most people don’t know is that eating them regularly over time can provide a big health boost.” To reap the most benefits from apples, make sure you eat them raw, unprocessed, and unpeeled. A regular old apple will do the trick, especially if you’re chowing down on a red delicious apple. They also help keep your glucose levels steady, since they’re high in fiber and low in sugar (via Cleveland Clinic).

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Pomegranates

Those little seats are packed full of nutrients, vitamins, and minerals! Pomegranates are packed with antioxidants and may help lower blood pressure and reduce inflammation. They protect heart health, support exercise performance, and help promote brain function. They also provide essential nutrients like folate and vitamin C, as well as numerous anti-inflammatory plant compounds.

A recent study in 2017 concluded that “eight clinical trials showed pomegranate juice reduced systolic and diastolic blood pressure. The effect remained even when consuming pomegranate juice in different amounts.” Next time you’re at the grocery store, fill your cart with these delicious berries (via Heart).

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Mushrooms

Mushrooms are low in calories and rich in vitamins, minerals, and antioxidants, which support immune function and may reduce the risk of certain cancers. Besides, they’re delicious when they’re grilled, fried, and blended in soup. But the best part of mushrooms is that they contain high amounts of vitamin D, vitamin B6, and selenium.

According to UCLA Health, “A review of 17 cancer studies from 1966 to 2020 shows that eating just 18 grams of mushrooms (equal to about a 1/8-cup or two medium mushrooms) a day may lower your risk of cancer by as much as 45%. Mushrooms are a powerful source of ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage.” Selenium is something that helps prevent cell damage in our bodies. Vitamin B6 is important for forming red blood cells. Many of the good parts about mushrooms is that they help us maintain a healthy immune system, which is important for fighting disease (via UCLA Health).

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Bell Peppers

Bell peppers are high in vitamin C and antioxidants, which support immune function and may reduce the risk of chronic diseases. They also provide a wonderful source of vitamin A, fiber, and antioxidants, which may help protect against cardiovascular disease and other cancers.

Bell peppers come in several different, vibrant colors, such as yellow, red, and green. If you want to reap the most nutrients, you should opt for the red pepper. The red pepper has nearly 11 times more beta-carotene and twice as much vitamin C than green peppers. All bell peppers have more vitamin C than oranges (via WebMD).

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Carrots

Carrots are rich in beta-carotene, which is converted into vitamin A in the body and supports eye health and immune function. They may also lower your diabetes risk, strengthen your bones, and help you lose weight. There’s nothing more delicious than eating raw carrots and hummus!

Best of all, they’re a rich source of dietary carotenoids, which, according to BBC Good Food, “The majority of these carotenoids are in the flesh or outer section of the root, rather than the core. Carotenoids play an important role in eyesight – the old wives’ tale of eating carrots to help see in the dark has more than an element of truth in it.” Cooking carrots also helps improve their carotenoid content even more than eating them raw (via BBC Good Food).

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Beets

Beets are high in nitrates, which may help lower blood pressure and improve athletic performance. They’re also versatile food that’s full of minerals, vitamins, fiber, and antioxidants. They may help protect your heart, reduce high blood pressure, and support endurance workouts.

According to registered dietitian Sarah Thomsen Ferreira, “Beets are unique for their cardiovascular and heart health benefits. Due to a combination of compounds found in beets, they can enhance blood flow, improve the health of arteries, support lower homocysteine levels, and reduce LDL cholesterol.” Incorporate some beets into your diet and you have a nutritious meal (via Cleveland Clinic).

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Cruciferous Vegetables

Cauliflower, cabbage, and broccoli are all rich in vitamins, minerals, and antioxidants, which support immune function and digestive health. They’re also packed with phytosterols (plant sterols) and fiber. This helps keep your digestive tract healthy and helps regulate your bowel movements. It also fuels the good bacteria in your gut, which helps protect your immune system and provides essential nutrients. Many think of cruciferous vegetables as the overlooked superfoods.

Cruciferous vegetables’ only downside is that they might cause bloating and gas. It’s great if you’re living with diabetes, as it doesn’t cause a blood sugar spike and is high in fiber. RDN Megan Holdaway states, “Broccoli is also a good source of folate, beta-carotene, B vitamins, iron, magnesium and zinc. In addition to these nutrients, researchers are studying several chemical compounds in broccoli for their impact on overall health and disease risk. Specifically, the link between sulforaphane and a reduced risk of heart attack and cancer development is being explored, though more research is needed.” Broccoli has as much vitamin C content as an orange, plus tons of other delicious vitamins that will help protect your cells from damage (via Healthy Eating).

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Seaweed

Seaweed is packed with vitamins, minerals, and antioxidants, which support thyroid function and may reduce the risk of certain cancers. Make sure you’re buying real seaweed and not an impersonation of seaweed. They contain a large amount of quercetin, which is a flavonoid antioxidant and anti-inflammatory that might help lower high blood pressure.

This food also contains ample amounts of iodine and tyrosine, which will help with thyroid function. This helps control growth, and energy production and helps repair the damaged cells in your body. Your gut will also love seaweed (via Healthline).

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Soy and Soybeans

Soy products like tofu and tempeh are rich in protein and phytoestrogens, which may reduce the risk of heart disease and certain cancers. They may also reduce stroke, and coronary heart disease (CHD), and help improve bone health. It’s also a great protein to add to your diet. Throw in that tofu or tempeh into your dinner and you’re all set! You can also eat food like edamame, which is soybeans. They’re low in calories and high in fiber, protein, and antioxidants to support heart health.

According to Better Health, “An analysis of clinical trials suggests 14g to 50g of soy protein can significantly reduce total blood cholesterol levels, LDL (bad) cholesterol levels and triglycerides, while moderately increasing HDL (good) cholesterol levels.” It’s a wonderful red meat replacement, especially if you’re struggling to reduce your cholesterol levels (via Better Health).

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Sauerkraut and Kimchi

Sauerkraut is fermented cabbage that’s rich in probiotics, which support digestive health and may reduce inflammation. Another food similar to sauerkraut is kimchi, which is a Korean fermented vegetable dish that’s rich in probiotics and antioxidants, which support digestive health and may reduce inflammation.

Dietician Reema Patel says, “All of these are great for our health and provide a range of nutrients, such as Vitamins A, B, C, and K, as well as being a good source of fiber.” Fermented foods in particular provide a range of healthy probiotics that are great for our gut (via Patient).

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Seeds

Load up on all sorts of seeds to reap the benefits this food has to offer. Hemp seeds are rich in protein, omega-3 fatty acids, and minerals, sunflower seeds are rich in vitamin E, magnesium, and selenium, pumpkin seeds are rich in magnesium, zinc, and antioxidants, flaxseeds are rich in omega-3 fatty acids, fiber, and lignans, which support heart health and may reduce the risk of certain cancers. And finally, chia seeds are rich in omega-3 fatty acids, fiber, and antioxidants.

Just like nuts, seeds have good fats that may help maintain body weight. Their unsaturated fats protect against diabetes and heart disease (via Better Health).

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Asparagus

Even though your urine might smell after munching down on asparagus, it doesn’t mean it’s bad for you! Asparagus is rich in vitamins, minerals, and antioxidants, which support digestive health and may reduce the risk of chronic diseases.

Its vitamin K properties help prevent blood clotting. And if you’re looking for some serious punch, try going for the purple asparagus. They have anthocyanins, which have stellar antioxidant effects on the body (via Healthline).

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Brussel Sprouts

Throw some brussels sprouts in the oven and you have yourself a delicious, crispy snack! Brussels sprouts are rich in vitamins, minerals, and antioxidants, which support immune function and may reduce inflammation.

According to the USDA, “The fiber in Brussels sprouts—over 3 grams per cup, according to the USDA—helps regulate blood sugar levels, support digestive health, and feed the beneficial gut bacteria. Gut bacteria are tied to positive mood, immunity, and anti-inflammation.” Even if Brussels sprouts aren’t your first choice, just remember they lead to longevity (via Health).

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Eggplant

You’ll get a lot of heart health by incorporating eggplant into your diet. Eggplant is low in calories and rich in vitamins, minerals, and antioxidants, which support heart health and may reduce inflammation.

According to Medical News Today, “A serving of eggplant can provide at least 5% of a person’s daily requirement of fiber, copper, manganese, B-6, and thiamine. It also contains other vitamins and minerals,” like flavonoids. “A review published in 2019 suggested that eating foods containing certain flavonoids, including anthocyanins, helps reduce inflammatory markers that increase the risk of heart disease.” Eggplants go well in a variety of dishes, so they’re versatile and easy to munch on (via Medical News Today).

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