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20 Foods That Lower Blood Pressure Naturally, According to Experts

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Adding these DASH diet-friendly foods to your diet can help lower your numbers.

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When we think about trying to lower high blood pressure, we usually think of limiting salt and processed foods. But a heart-healthy diet is more than just lowering your sodium intake. The DASH diet (Dietary Approaches to Stop Hypertension), which is specifically designed to help manage blood pressure, emphasizes eating many fruits, vegetables, low-fat dairy, and other fiber-rich foods. Incorporating many of these foods that lower blood pressure into your diet can be a great way to facilitate a healthier lifestyle. And, there are even foods that lower blood pressure quickly so you can get started on your journey to better health.

“The DASH diet is heart-healthy and is rich in foods that have a high content of calcium, magnesium, potassium, protein, and fiber,” explains Marwah Abdalla, M.D., M.P.H., a cardiologist at New York-Presbyterian/Columbia University Irving Medical Center. These nutrients are essential to lowering blood pressure naturally.

This is because your diet plays a crucial role in your blood pressure and the foods you eat can either lower or raise your blood pressure, explains Melissa Prest, D.C.N., R.D.N., C.S.R., L.D.N., a spokesperson for the Academy of Nutrition and Dietetics. “Diets high in salt are known to potentially cause increases in blood pressure, while diets rich in fruits and vegetables tend to be associated with lowering blood pressure,” she notes.

Jeffery Bland, Ph.D., founder of the Institute for Functional Medicine and president and founder of Big Bold Health explains that sodium can put pressure on the kidneys, an organ that plays a crucial role in regulating blood pressure.

In fact, along with lifestyle changes like lowering alcohol use, stress-relieving activities, and intentional movement, following the DASH diet or a similar diet can help manage blood pressure in just three months, says Maya Feller, M.S., R.D., C.D.N., registered dietitian nutritionist.

That said, incorporating the below expert-approved foods into your diet, along with taking prescribed medication and following a regular exercise routine, can help lower your blood pressure.

foods that lower high blood pressure yogurtJOHNER IMAGES//GETTY IMAGES

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Low-fat or fat-free yogurt

Low-fat dairy products are a great source of calcium, which is one of the main compounds that help fight high blood pressure. Feller adds that potassium, protein, vitamins, and minerals from yogurt are great compliments to your diet as well. A 12-ounce serving of low-fat yogurt will give you about 30 percent of the recommended amount of calcium for the day.

Try it: For a burst of morning energy, mix a cup of low-fat Greek yogurt with granola, almond slivers, and berries for an extra heart-healthy boost. Stock up on these best yogurt brands and give it a try on this Tomato Toast with Mint Yogurt and Sumac Vinaigrette.

foods that lower high blood pressure bananasCATERINA OLTEAN / 500PX//GETTY IMAGES

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Bananas

Bananas are rich in potassium, with one average-sized banana packing about 420 milligrams. That’s about nine percent of the recommended daily intake. Prest notes that potassium is great for blood pressure management and research has shown diets low in potassium are associated with higher blood pressure. Bananas are also rich in fiber and lend a natural sweetness to smoothies, baked goods, and frozen treats. Peel and freeze mushy bananas when they start to go bad.

Try it: Try them sliced with your breakfast, like these Peanut Butter-Banana Pancakes

foods that lower blood pressure berriesKCLINE//GETTY IMAGES

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Berries

Berries, but specifically blueberries, are packed with nitric oxide, a gas that helps increase blood flow, thus lowering blood pressure. A March 2015 study by the Academy of Nutrition and Dietetics found that even less than an ounce of blueberries a day can help significantly lower blood pressure.

Try it: Add blueberries and other berries to your morning oatmeal and salads for lunch, or make them your dessert after dinner. Check out these creative and delicious ways to eat more berries for more inspiration, or five into this decadent Blueberry Smoothie Bowl.

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foods that lower high blood pressure leafy greensID-ART//GETTY IMAGES

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Leafy greens

Leafy greens that include kale, spinach, collard greens, arugula, Swiss chard, beet greens, and romaine lettuce are excellent sources of potassium and magnesium. These work together to regulate blood pressure, Bland says. Think outside of the salad and glorify your greens in omelets, smoothies, and sandwiches.

Try it: If you want to sneak greens into a flavorful meal, try this Roasted Chicken and Potatoes With Kale.

best foods to lower high blood pressure beetsDIANAZH//GETTY IMAGES

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Beets

Similar to blueberries, beets are high in blood pressure-reducing nitric oxide. Research has shown that drinking beetroot juice can help lower your systolic blood pressure by four to five mmHg. Try adding beetroot juice to your diet, and if you buy store-bought juice, make sure there isn’t added sugar.

Try it: Enjoy beets in a salad (like this Swiss Chard and Beets Salad), soup, or slaw

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foods that lower high blood pressure garlicROBERT DALY//GETTY IMAGES

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Garlic

According to the National Institute of Health (NIH), the compound allicin in garlic may be able to help reduce blood pressure. Allicin is released when garlic is crushed or chopped. However, doctors don’t recommend using garlic supplements since there is limited research on their effectiveness for hypertension.

Try it: Make your own garlic spread by sprinkling olive oil on a full head of garlic, and then baking it in the oven until it’s brown and soft. Cut off the top layer of the garlic head and it yields a creamy and buttery texture.

foods that lower high blood pressure sweet potatoZELENO//GETTY IMAGES

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Sweet potatoes

Potassium- and magnesium-rich sweet potatoes are an essential part of following a blood pressure-reducing diet. Sweet potatoes are also high in fiber which is good for your heart, too.

Try it: Bake sweet potatoes in a sheet pan with your choice of lean protein for a quick and easy weeknight dinner. You can also make sweet potatoes the star with this Sweet Potato with Shredded Salad.

foods that lower high blood pressure oatmealARX0NT//GETTY IMAGES

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Oatmeal

High-fiber whole grains, especially oatmeal, have been linked to lowering the risk of cardiovascular disease , can help with weight loss, and may help to lower your cholesterol. Studies have shown that just three servings of whole grains a day can decrease your risk of heart disease by 15 percent. Oatmeal for breakfast is a great way to start your day with whole grains. Add whole-wheat bread at lunch and quinoa, barley, or brown rice at dinner

Try it: These overnight oats recipes will come in handy for super busy mornings.

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foods that lower high blood pressure salmonOLENAMYKHAYLOVA//GETTY IMAGES

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Salmon

Fatty fish like salmon and mackerel are high in omega-3 fatty acids, which reduce inflammation and can help lower blood pressure, says Bland. They are also a great source of vitamin D, which helps the body absorb calcium, protect against depression, and regulate blood pressure.

Try it: Cooking fatty fish is super easy. Simply season it with salt, pepper, and herbs, add a little olive oil, and pop it in the oven to broil. For a specific recipe, we love this honey-spiced salmon with quinoa or try one of our best salmon recipes.

foods that lower high blood pressure avocadoTASHKA2000//GETTY IMAGES

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Avocado

Creamy avocado is a great source of calcium, magnesium, and potassium. One avocado contains about 975 milligrams of potassium, which is about 25 percent of your daily intake.

Try it: Enjoy avocado toast in a salad like this Salmon Salad with Green Goddess Dressing, or mix it with tuna instead of mayo for a protein-rich sandwich and salad topper.

foods that lower high blood pressure quinoaWESTEND61//GETTY IMAGES

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Quinoa

There is a reason quinoa is a super grain: A half-cup contains almost 15 percent of the magnesium you need in a day. Plus, it’s rich in plant-based protein and fiber to relieve constipation, stabilize blood sugar levels, and ward off hunger.

Try it: Add quinoa to your salads, turn it into a cold “cereal” for breakfast, baked it into these Berry-Quinoa Muffins, or use it as a base for veggie burgers.

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foods that lower high blood pressure broccoliCANYONOS//GETTY IMAGES

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Broccoli

Cruciferous vegetables, like broccoli, are high in all of the four magic compounds that help lower blood pressure—calcium, potassium, magnesium, and vitamin C. Studies have shown that diets high in cruciferous vegetables have led to lower levels of heart disease and longevity.

Try it: Top your favorite flatbread like this Broccoli and Red Onion Flatbread or make a super simple Pan-Fried Chicken with Lemony Roasted Broccoli. Then, be sure to use the stalks in this Charred-Broccoli Relish.

foods that lower high blood pressure peachesKARANDAEV//GETTY IMAGES

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Peaches and nectarines

Peaches and nectarines are like fruit cousins that share a lot of similar benefits, one of which is their high potassium content. A large peach or nectarine provides about 10 percent of a person’s daily recommended value. The potassium helps balance water levels in the body and helps us get rid of excess sodium.

Try it: Eat these sweet fruits as a snack like this Nectarine Bruschetta, blend them into smoothies, add them to salads, or grill them to caramelize their sweetness, like these Peaches with Honey and Pistachios.

foods that lower high blood pressure kiwiMIZINA//GETTY IMAGES

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Kiwi

Three kiwifruits a day have been shown to significantly lower blood pressure, according to a study by Oslo University Hospital. Of course, there is no magic fruit or vegetable that will rid you of your blood pressure problems, but adding more kiwi into your diet may be a good choice.

Try it: Chop some kiwi up and sprinkle them over a yogurt parfait.

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foods that lower high blood pressure red pepperDONHYPE//GETTY IMAGES

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Red bell peppers

Red bell peppers help reduce high blood pressure with the help of potassium and vitamin A. They’re also high in fiber and vitamin C, making them a healthy snack with hummus.

Try it: If your peppers going bad in the fridge, blend them into a Roasted Red Pepper Dip, broil them with some olive oil, or add them to scrambled eggs or a stir-fry.

foods that lower high blood pressure pumpkin seedTYCOON751//GETTY IMAGES

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Unsalted pumpkin seeds

Pumpkin seeds are rich in blood pressure-lowering magnesium and zinc. Pumpkin seed oil is also a good way to get the seeds’ benefits. Be warned: Store-bought pumpkin seeds are usually coated in salt, so choose the unsalted varieties or roast your own by baking them in a sheet pan for 20 minutes at 350 degrees.

Try it: This Sauteed Butternut Squash, Kale, and Pumpkin Seed Penne is a delicious, quick dinner.

foods that lower high blood pressure dark chocolateJULYPROKOPIV//GETTY IMAGES

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Dark chocolate

Good news for all chocolate lovers: According to a May 2017 study in Heart, flavonol-rich dark chocolate has been linked to a lowered risk of cardiovascular disease. The study found that the flavonols in dark chocolate helped promote healthy blood vessel function.

Try it: Just enjoy it! Remember to stick to a 1-ounce serving, as it can be calorie-dense if you go overboard.

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foods that lower high blood pressure pistachiosFCAFOTODIGITAL//GETTY IMAGES

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Pistachios

Pistachios have been proven to lower blood pressure by reducing blood vessel tightening and heart rate.

Try it: Add pistachios to a salad or breakfast cereal, blend it into a delicious Rigatoni with Pistachio Pesto, or bake it onto Pistachio-Crusted Fish and Spinach Quinoa. Just be sure to buy unsalted when shopping at the supermarket.

foods that lower high blood pressure pomegranateOXYZAY//GETTY IMAGES

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Pomegranates

It’s not always easy to eat a pomegranate, especially since they’re so hard to peel, but pomegranate juice is easy to drink and will give you the same benefits. A September 2012 study in Plant Foods for Human Nutrition suggests that the high antioxidant levels in pomegranate juice can help lower blood pressure.

Try it: Add the juicy seeds to your favorite dishes, like this Cinnamon-Spiked Rice. When you’re buying pomegranate juice, just make sure it has no sugar added. We like POM Wonderful 100% Pomegranate Juice.

foods that lower high blood pressure olive oilFCAFOTODIGITAL//GETTY IMAGES

21

Olive oil

Olive oil may be high in calories, but it has many health benefits. Using polyphenol-rich olive oil has been linked to lowering blood pressure—especially among women. Make olive oil your go-to oil when cooking and new research says replacing butter with olive oil may reduce your risk of disease and death. “The recommendation is to stay away from fats that solidify at room temperature,” Bland says. “When they get incorporated into your diet, they can increase the risk for high blood pressure.”

Try it: Use olive oil in these super-simple salad dressings you can make at home.

Can Certain Foods Give You An Energy Boost?

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The foods you eat supply your body with the energy it needs, specifically calories and complex carbs. A diet rich in complex carbs may help you avoid energy crashes during the day.

Along with exercising, hydrating, and getting enough sleep, the foods you eat play an essential role in keeping your energy levels high.

As such, you may wonder which foods may help maintain your alertness and focus throughout the day.

This article explains whether certain foods can boost your energy levels.Toma Evsuvdo/Stocksy United

How do certain foods affect your energy levels?

The first thing you need to know is that all foods give you energy in the form of calories, which are a measure of energy.

One calorie measures the amount of energy required to raise the temperature of 1 gram of water by 1 degree Celsius (1Trusted Source).

That said, not all foods affect your energy levels the same way.

Of the three macronutrients, carbohydrates provide a faster energy source compared with proteins and fats, as they’re your body’s preferred source of energy (2Trusted Source).

Nevertheless, carbs are categorized as simple and complex, as well as having a high or low glycemic index (GI). And once again, they affect your energy levels differently.

Simple vs. complex carbs

Simple carbs comprise either one or two sugar molecules, and they’re known as either monosaccharides and disaccharides, respectively. Because their structure is so small, they’re easier to digest and thus easily used for energy.

However, their fast digestion rate means that they cause a rapid rise in your blood sugar levels — and consequently your energy levels — which is usually followed by a crash that may leave you feeling sluggish (2Trusted Source).

Some examples of simple carbs you might want to limit to avoid such an effect include white bread, breakfast cereals, candy, fruit juice, and processed or refined grains with added sugars.

On the contrary, complex carbs comprise three or more sugar molecules and are known as oligosaccharides and polysaccharides (2Trusted Source).

Since their structure is more complex and they’re usually fiber-rich, they take longer to digest and thus provide a gradual increase in your blood sugar levels (2Trusted Source).

This means that complex carbs provide you with a steady supply of energy throughout the day.

Examples of complex-carb food sources you could try to include in your diet include unrefined whole grains, oats, legumes, and starches.

Glycemic index

Another way to determine how carbs may affect your energy levels is through their glycemic index, which tells you how a carb-containing food may affect your blood sugar levels (3Trusted Source).

Foods with a high GI tend to spike and then crash your blood sugar levels, much like simple carbs. In contrast, foods with a low GI — like complex carbs — aren’t known to cause abrupt variations in your blood sugar levels (3Trusted Source).

Research shows that high GI diets, which are high in sugars and low in fiber, are associated with reduced alertness and increased sleepiness (4Trusted Source).

The GI of foods may be especially relevant in the case of whole fruit and dairy.

Structurally, the carbs in fruit and dairy — fructose and lactose, respectively — are simple. Yet, they’re both nutrient rich, low GI foods that may provide a quick energy source without sacrificing your diet quality (2Trusted Source, 5Trusted Source).

Nevertheless, keep in mind that fruit juices and flavored dairy products tend to have added sugars, and therefore a high GI.

Summary

Carbs provide a faster energy source compared with proteins and fats. Simple or high GI carbs tend to spike and then crash your energy levels. Complex or low GI carbs ensure a steady energy supply throughout the day.

What about caffeinated foods?

Caffeine is the most widely consumed stimulant in the world. Though it has many benefits and uses, it’s primarily sought after to help combat fatigue and drowsiness (6Trusted Source).

Caffeine-containing foods and beverages such as coffee, tea, caffeinated sodas, energy drinks, matcha, chocolate, guarana, and yerba mate may also help reduce symptoms of fatigue and improve alertness and vigilance (7Trusted Source).

This effect is primarily due to caffeine’s effect on your brain, which acts by blocking adenosine receptors, leading to increased releases of dopamine and noradrenaline (8Trusted Source, 9Trusted Source).

Adenosine is a compound with sleep-promoting effects, while dopamine and noradrenaline are two chemical substances that stimulate your heart and central nervous system, thus increasing alertness and focus (8Trusted Source, 9Trusted Source).

Nevertheless, be mindful about the type of caffeinated products you choose. Some of them, such as energy drinks and caffeinated sodas, tend to be high in added sugars, which may increase the risk of obesity, type 2 diabetes, and heart disease (10Trusted Source).

Plus, while caffeine intake is generally recognized as safe, some people may experience side effects upon caffeine consumption, with symptoms ranging from mild to severe. Symptoms may include anxiety, restlessness, insomnia, irregular heart rate, and tremors (6Trusted Source).

Summary

Caffeine-containing foods and beverages may also help reduce fatigue and improve alertness. However, while caffeine is generally recognized as safe, some people may experience mild to severe side effects.

Don’t forget about exercise, hydration, and sleep

Exercising, hydrating, and getting enough sleep are also key to increasing your energy levels.

Aim to meet physical activity recommendations

Research shows that meeting physical activity recommendations is associated with improved energy and reduced fatigue, even when leading an otherwise sedentary lifestyle (11Trusted Source, 12Trusted Source).

In fact, exercise is often recommended as part of the treatment for chronic fatigue syndrome — a condition characterized by long‐lasting fatigue, joint pain, headaches, sleep problems, poor concentration, and short‐term memory problems (13Trusted Source).

Current Physical Activity Guidelines for Americans recommend that adults get 150–500 minutes (2.5–5 hours) of moderate intensity aerobic physical activity per week, such as jogging, dancing, swimming, and biking (14Trusted Source).

If you’re currently physically inactive, consider starting with lower intensity activities and gradually increasing the frequency and duration of your workouts.

Strive to stay properly hydrated

Hydrating properly during the day could give you an energy boost and help fight feelings of fatigue.

Not drinking enough water may lead to dehydration. Mild to moderate dehydration may result in difficulty concentrating, headaches, irritability, lethargy, and sleepiness (15Trusted Source, 16Trusted Source).

According to the Institute of Medicine, men need about 15.5 cups (3.7 liters) of water per day, while women need 11.5 cups (2.7 liters) a day. However, your needs may change depending upon the climate and your physical activity levels (16Trusted Source).

One easy way to stay on top of your hydration status is by monitoring your urine color. A clear or pale color is a good indicator of optimal hydration (17).

Get ample sleep

Sleep health deserves the same level of attention as exercise and diet when it comes to energy levels and general health (18Trusted Source).

Your body needs sleep for energy restoration and conservation. Thus, sleep deprivation caused by inadequate sleep leads to decreased alertness, performance, and an overall deterioration in health (18Trusted Source, 19Trusted Source).

Unfortunately, poor sleep health is a common denominator in today’s overworked and overstimulated society, with roughly a third of Americans sleeping less than the recommended 7 hours for adults ages 18–60 (18Trusted Source, 20Trusted Source).

Adequate sleep will not only improve your energy levels but also potentially your overall health and quality of life.

Summary

Staying on top of your physical activity levels, hydration, and sleep will also help reduce tiredness and keep you feeling energized during the day.

The bottom line

While all foods provide energy, eating a wholesome diet rich in complex carbs may be the best way to avoid energy crashes throughout the day.

In addition, be sure to accompany a well-balanced diet with enough exercise, hydration, and ample sleep to improve your energy levels and reduce fatigue.

Nevertheless, consider talking with a healthcare professional if you’re experiencing serious or prolonged fatigue.

7 Foods That Drain Your Energy.

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It’s normal for your energy levels to rise and fall slightly during the day.

A variety of factors can affect this natural ebb and flow. These include sleep and stress levels, your level of physical activity and the foods you eat.

Generally, having a meal or snack tends to refuel your tank, helping you feel more energetic. However, some foods may actually zap your energy.

This article lists seven foods that have the potential to drain your energy.

1. White Bread, Pasta and Rice

Grains are rich in carbs, which provide the body with a good source of energy.

However, processed grains such as those found in white bread, white pasta and white rice may actually cause more harm than good when it comes to your energy levels.

That’s partly because the fiber-containing outer layer of the grain, known as the bran, is removed during processing. Because of this, processed grains contain lower levels of fiber and tend to be digested and absorbed more quickly than whole grains (1Trusted Source).

For this reason, a meal or snack rich in processed grains generally creates a quick rise in blood sugar and insulin levels, followed by a drop in energy.

In contrast, whole grains help you regulate your blood sugar levels and help keep your energy constant throughout the day (2Trusted Source).

Processed grains also lack another important part of the grain: the germ. The germ contains many important nutrients that can also play a role in maintaining your energy levels.

For instance, the germ is especially rich in B vitamins, which your body can use to create energy (3).

Therefore, avoiding processed grains or replacing them with whole-grain alternatives can provide your body with more nutrients and prevent energy peaks and crashes.

Summary Processed grains are
found in foods such as white bread, white pasta and white rice. They contain
fewer nutrients and may spike blood sugar levels, both of which can drain your
energy levels.

2. Breakfast Cereals, Yogurts and Other Foods With Added Sugars

Many foods on the market are loaded with added sugars, which, when consumed too frequently, can take a toll on your energy levels.

For instance, many people consider breakfast cereals an important part of a healthy and energizing breakfast routine. However, many varieties actually fail to deliver the expected energy-sustaining start to the day.

That’s because most breakfast cereals contain very little fiber yet significant amounts of added sugars. In fact, sugars make up as much as 50% of the total carbs found in many popular breakfast cereals (4, 5, 6, 7).

This combination of high sugar and low fiber content can spike blood sugar and insulin levels, leading to a rise in energy, followed by a crash.

What’s more, some research suggests that eating foods high in added sugars may increase the likelihood you’ll crave other sugary foods, potentially creating an energy-depleting cycle (8Trusted Source).

To avoid the energy-zapping effect of sugar-filled cereals, opt for varieties without added sugar that contain at least 4–5 grams of fiber per serving.

Other popular breakfast foods that tend to contain high levels of added sugars include flavored yogurts, juices, muffins, granola bars and even some types of bread.

If you’re looking to keep your energy levels high, you’ll likely benefit from avoiding them or finding less sugary alternatives.

Summary Foods containing high
amounts of added sugars can zap your energy levels rather than boost them. They
may also increase your cravings for other sugary foods, which can create a
vicious, energy-draining cycle.

3. Alcohol

Alcohol is known for its relaxing effect.

In fact, many people report that having a little alcohol with dinner or in the evening tends to help them fall asleep more easily.

Although this may sound positive, it’s not necessarily so.

That’s because alcohol may actually reduce the quality and duration of your sleep, leading to an overall less restful sleep (9Trusted Source).

Therefore, although alcohol may help you feel more relaxed or fall asleep more easily, depending on the quantity you consume it may actually drain your energy by causing you to wake up the next morning feeling less rested.

Low to moderate levels of alcohol consumption do not appear to have much influence on your sleep quality or duration. Only large amounts of alcohol appear to drain energy this way (10Trusted Source).

Therefore, to avoid the energy-draining effects of alcohol, make sure to keep your consumption within low to moderate levels.

This is defined as one or fewer standard drinks per day for women, and two or fewer drinks for men. One standard drink is the equivalent of 12 ounces (355 ml) of beer, 5 ounces (148 ml) of wine or 1.5 ounces (44 ml) of spirits.

Summary Consuming too much
alcohol, especially around bedtime, may reduce the quality and duration of your
sleep, likely causing you to feel more tired the next day.

4. Coffee

When consumed in moderation, coffee can have positive physical and mental effects.

For instance, studies show that coffee may help reduce the risk of developing neurodegenerative diseases such as Alzheimer’s and Parkinson’s by 26–34% (11Trusted Source, 12).

A review of 18 studies further reported that each cup of coffee a person consumes per day may reduce their risk of developing type 2 diabetes by up to 7% (13Trusted Source).

Caffeine, the stimulant in coffee, has also been reported to create a short-term boost in energy and brain function, which many people rely on when they’re feeling tired (14Trusted Source, 15).

That said, regularly drinking coffee will cause your body to build up a tolerance, which will reduce the power of its effects. More importantly, regularly relying on coffee instead of getting proper nutrition or sleep can drain your energy over time (16Trusted Source).

Too much caffeine can also negatively affect the quality of your sleep, which can reduce your energy levels over the long term (17, 18Trusted Source).

Those who consume coffee should limit their intake to around four cups per day (19Trusted Source).

Summary When consumed in
moderation, coffee can boost energy levels and provide a slew of additional
benefits. However, regularly relying on coffee to boost your energy levels,
rather than on proper nutrition and sleep, can backfire over the long term.

5. Energy Drinks

There’s no denying that energy drinks can provide you with a short-term energy boost.

In fact, several studies show that energy drinks may boost concentration and memory by about 24%, in addition to reducing sleepiness (20Trusted Source, 21Trusted Source, 22Trusted Source).

Energy drink manufacturers include a cocktail of stimulating ingredients in their formulations. However, researchers attribute most energy-boosting effects to the sugar and caffeine these drinks contain (23Trusted Source).

When it comes to sugar, many energy drinks contain ridiculously high amounts — sometimes as much as 10 teaspoons (52 grams) per container.

As mentioned previously, consuming large quantities of added sugars can cause your energy to spike, then drop sharply, potentially causing you to feel more tired than you did before consuming the drink.

Moreover, as is the case with coffee, those who regularly consume energy drinks may build up a tolerance to the caffeine they contain. This means the drinker needs to consume increasingly larger amounts to experience the same energy-boosting effects (24Trusted Source).

In addition, some research shows that energy drinks may reduce sleep duration and quality. If this happens too frequently, expect it to reduce your energy levels (25Trusted Source).

It’s also worth mentioning that energy drinks sometimes contain significantly more caffeine than the same quantity of coffee.

For instance, the brand 5-Hour Energy contains 200 mg of caffeine per 1.93 ounces (57 ml). This is about four times as much caffeine as you’d find in the same quantity of coffee.

This can cause some energy drink consumers to exceed the recommended daily limit of 400 mg of caffeine, which can cause jitteriness, anxiety and heart palpitations. It can also worsen panic attacks (17, 18Trusted Source, 19Trusted Source).

Summary Energy drinks can provide
a short-term boost in energy levels. However, their high sugar and caffeine
content can reduce the duration and quality of your sleep and cause your energy
levels to crash, leaving you feeling drained.

6. Fried and Fast Foods

Fried and fast foods can also drain your energy. That’s because they are generally high in fat and low in fiber, two factors that can slow down your digestion.

Slower digestion can reduce the speed at which energy-boosting nutrients enter the body, delaying the increase in energy you might generally expect following a meal (26Trusted Source).

Moreover, fried and fast foods tend to be low in vitamins, minerals and other essential nutrients. Nutrient-rich foods help boost and maintain your energy levels, but eating fried and fast foods too frequently can displace these from your diet.

Consuming too many fatty foods at once may also cause you to feel overly full. In some cases, this can zap your energy or desire to do anything for the next couple of hours.

Summary Fried and fast foods are
often low in nutrients, high in fat and low in fiber. They can slow down your
digestion and displace energy-boosting nutrients from your diet, potentially
draining your energy levels over the long term.

7. Low-Calorie Foods

When snack time rolls around, some people opt for low-calorie versions of their favorite foods, believing they’re the healthier choice.

However, including too many of these foods in your diet may lead you to eat an insufficient number of calories throughout the day, which can severely reduce your energy levels.

Calories are a unit of measurement used to estimate how much energy a food will provide your body once it is digested. Your body uses calories to sustain basic functions such as breathing, thinking and heartbeat.

The calories you consume also cover the energy you spend moving throughout the day, including the calories you burn through exercise.

Regularly providing your body substantially fewer calories than it requires can create hormonal imbalances and slow down your metabolism, leaving you feeling drained (27Trusted Source, 28Trusted Source).

Eating too few calories at meals or snacks may also increase cravings. This can lead you to overeat at the next meal, leaving you feeling overly full and sluggish (29Trusted Source, 30Trusted Source, 31Trusted Source).

Summary Low-calorie foods are not
effective at boosting your energy levels. They can
also cause you to consume fewer calories per day than your body needs,
disturbing your hormone balance and metabolism, and leaving you feeling
drained.

The Bottom Line

Eating and drinking are generally considered effective ways to boost your energy levels.

However, what you eat does matter. More specifically, the seven foods and beverages listed above are more likely to drain your energy tank than fuel it back up.

Consuming such foods infrequently or in moderation is unlikely to have long-lasting negative effects. However, if you have constantly low energy levels, you may benefit from avoiding these foods completely.

What foods are bad for the liver?

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The liver is one of the most important organs in the body, responsible for processing nutrients, filtering toxins, and producing bile. Eating a healthy diet is essential for maintaining good liver health, as certain foods can cause damage to the liver over time. In this article, we will discuss some of the foods that are bad for the liver.

1. Alcohol:

Alcohol is one of the most damaging substances for the liver. Excessive alcohol consumption can lead to inflammation and scarring of the liver, known as cirrhosis. It is recommended that men should not consume more than two drinks per day, and women should not consume more than one drink per day.

2. Fried foods:

Fried foods, especially those that are deep-fried, contain high levels of saturated and trans fats, which can cause inflammation in the liver. These foods can also lead to weight gain, which can put additional stress on the liver.

3. Processed foods:

Processed foods, such as chips, cookies, and candy, are high in sugar, salt, and unhealthy fats. These foods can cause inflammation in the liver and contribute to the development of non-alcoholic fatty liver disease, a condition in which excess fat accumulates in the liver.

4. Red meat:

Red meat, such as beef and pork, is high in saturated fat and cholesterol, which can contribute to the development of liver disease. It is recommended to limit consumption of red meat and opt for lean protein sources, such as chicken and fish.

5. Sugary drinks:

Sugary drinks, such as soda and sweetened tea and coffee, are high in sugar and can contribute to the development of fatty liver disease. It is recommended to limit consumption of sugary drinks and opt for water, unsweetened tea and coffee, and low-fat milk.

6. Salt:

Consuming too much salt can lead to high blood pressure, which can cause damage to the liver over time. It is recommended to limit salt intake and opt for fresh, whole foods instead of processed foods, which are often high in salt.

7. Artificial sweeteners:

Artificial sweeteners, such as aspartame and sucralose, are often found in diet sodas and other low-calorie foods. These sweeteners can cause inflammation in the liver and contribute to the development of fatty liver disease.

8. High-fructose corn syrup:

High-fructose corn syrup is a common sweetener used in processed foods and drinks. It has been linked to the development of fatty liver disease and insulin resistance. It is recommended to limit consumption of foods and drinks that contain high-fructose corn syrup.

In conclusion, a healthy diet is essential for maintaining good liver health. Avoiding or limiting the consumption of foods that are high in sugar, salt, unhealthy fats, and artificial ingredients can help prevent damage to the liver over time. Incorporating fresh, whole foods into the diet, such as fruits, vegetables, whole grains, lean protein sources, and healthy fats, can help support liver health and overall well-being.

The 5 Most Common Migraine-Triggering Foods And Drinks

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It’s never your fault when you get a migraine headache, but you can try skipping these common initiators.

Danger! There are at least two foods in this image that could trigger a migraine.
Danger! There are at least two foods in this image that could trigger a migraine.

Migraines are the worst. If you don’t get them, think of them like a hangover without the party before. Sounds are louder, smells more pungent and lights extra bright. There’s also nausea, dizziness and, obviously, a killer headache.

While neurologists are still debating the exact causes of migraines, certain foods and drinks are known to trigger an attack in many. For me, blue cheese and white wine can bring them on, while my brother can’t eat anything with artificial sweeteners. Unlike most lists of foods to avoid, migraine triggers aren’t necessarily unhealthy if you don’t have the condition.

Getting A Migraine Isn’t Your Fault

There’s a lot of stigma around migraines; people who experience them are often dismissed as having “just a headache.” But let’s be clear: Migraine is a neurobiological disease caused by a genetic predisposition. Folks with migraine didn’t do anything to make themselves ill.

“[While] some foods are somewhat more likely to trigger an attack, it is important to state that no one ever should feel responsible for their migraine attack,” explained Dr. Thomas Berk, a neurologist, headache specialist and medical director of New York-based Neura Health. “You didn’t do anything to cause your migraine.”

People experiencing migraines have a hyperexcitable and reactive nervous system, according to Berk, which means that a series of stressors or triggers can bring on an attack. While there are some common ones, like certain types of foods and changes in hormone levels, everyone’s triggers are unique.

“A migraine trigger refers to any external or internal factor that contributes to the onset of migraine symptoms,” said Dr. Danielle Wilhour, a neurologist and migraine specialist at UCHealth Neurosciences Center in Aurora, Colorado. “Combining multiple factors is probably a more potent influence.”

Because migraine is a complex disorder, simply avoiding certain foods won’t be the key to preventing an attack.

“While dietary changes can be helpful, a more holistic approach that focuses on healthy lifestyle and a balanced diet is crucial,” Wilhour explained. “In some cases, medical interventions may be necessary for effective migraine management.”

Despite the complexity of migraines, knowing which foods and beverages are common triggers can help inform and prevent future attacks. With that in mind, here are the five most common migraine-triggering foods and beverages.

1. Alcohol

We all know that too many glasses of wine with dinner or too many after-work cocktails can give anyone a nasty headache, but for folks with migraine, as little as a single glass can cause an attack. Why? The reason isn’t clear, according to Wilhour.

“While alcohol itself, as well as its metabolites, are potential factors in some instances, it’s also plausible that certain components in various alcoholic beverages may serve as triggers,” she said. “Alcohol is known to cause vasodilation, causing blood vessels to swell.”

Adult beverages can be dehydrating, which may also cause an attack. Some folks find that they can enjoy certain types of hard liquor but can’t drink wine, or vice versa.

If you’re partial to a glass of vino, you should know that red wine is more often linked to an immediate attack, due to the naturally occurring compound tyramine. Tyramine is found in a few other migraine triggers as well, including dark chocolate and aged cheese.

“Migraine attacks have also been speculated to be associated with the presence of some biogenic amines (histamine, tyramine, phenylethylamine, etc.) which could theoretically trigger a headache,” said Dr. Teshamae Monteith, an associate professor of clinical neurology and the chief of the headache division at the University of Miami Miller School of Medicine.

2. Chocolate

The cocoa in chocolate is believed to influence serotonin release, possibly contributing to migraines.
The cocoa in chocolate is believed to influence serotonin release, possibly contributing to migraines.

Skip the box of chocolates for your migraine-affected Valentine! Chocolate is considered the most popular food-based trigger. However, neurologists are debating whether craving bonbons before an attack is part of the prodome (or pre-attack phase of a migraine) or a trigger.

Whichever it is, one potential reason could be the cocoa.

“Cocoa is thought to influence serotonin release, possibly contributing to migraine pathogenesis,” Wilhour explained. “Although chocolate contains serotonin and its precursor tryptophan, with higher levels in 85% cocoa content, existing studies haven’t confirmed a direct link to migraine induction.”

3. Caffeine (Too Much Or Too Little)

When I first got diagnosed with migraines, my neurologist recommended that I down a shot of espresso at the onset of an attack to help stop it. As a teenager with infrequent access to Italian coffee shops, that didn’t quite work for me. But caffeine is sometimes used to treat migraines, even in certain over-the-counter medications.

Too much caffeine can also bring on a migraine. “Caffeine acts by impacting a molecule called adenosine by blocking its receptor,” Monteith explained. “It can reduce brain electrical activity, widen blood vessels and alter sleep. Naturally, adenosine levels increase during acute migraine attacks but can also be trigged by adenosine infusions.”

Like alcohol, caffeine has a dehydrating effect, which can trigger a migraine. For healthy adults, the Food and Drug Administration recommends consuming no more than 400 milligrams in a day, or four to five cups of coffee. For managing migraines, you may want to drink less, according to Berk.

“Regulating caffeine can be helpful as it is a vasoconstrictor and can be used to acutely treat a migraine attack,” Berk said. “Typically we recommend that patients with migraine limit caffeine to a cup of coffee (or caffeinated tea) at the same time each day (preferably before noon to ensure good sleep).”

Since regular consumption of coffee, tea or even your favorite energy drink can create dependence, skipping your afternoon cup of joe can also cause an attack.

3. Aged Cheese

Though it's delicious, aged cheddar could be a migraine trigger.
Though it’s delicious, aged cheddar could be a migraine trigger.

Some aged cheese contains tyramine, which is developed as the cheese ferments. This means that the older (and smellier) the cheese is, the more tyramine it has.

“It is believed that elevated levels of tyramine can trigger migraines in susceptible people,” Wilhour said. “Tyramine is known to affect blood pressure and may influence the release of neurotransmitters like norepinephrine, which can be involved with migraines.”

Common offenders include aged cheddar, manchego, and blue cheeses like Gorgonzola and Stilton. (It turns out that many cheeses are aged, so do a little research before your next trip to the grocery store.)

4. Cured And Processed Meats

Breakfast favorites like bacon and sausage, as well as “girl dinner” staples like salami and prosciutto, might be worth skipping, as these can contain nitrates and nitrites.

“Nitrates can be converted into nitric oxide, which is a signaling molecule that plays a role in the regulation of blood flow,” Wilhour said. “Changes in blood flow are associated with migraines, and nitric oxide production may contribute to these changes. Additionally, nitrates may activate the trigeminal nerve (a nerve which is involved in the migraine pain pathway) and cause inflammatory neuropeptide release.”

Blame it on the gut microbiome: A 2016 study found that people with migraines may have higher levels of the bacteria that help break down nitrates. More bacteria mean more nitric oxide, which has a demonstrated association with migraines. Researchers hope to one day create a probiotic mouthwash that can re-balance bacteria levels.

5. Fasting (Not A Food, I Know)

While not a food or beverage, the experts I spoke with noted that skipping a meal is one of the most common migraine triggers. A 2018 study reported that “fasting is among the best studied and most reliable natural migraine triggers and becomes more common with longer fasts.”

When we miss a meal or two, our blood sugar drops. For some folks, even small changes in glucose levels can interfere with pain receptors in the brain’s lining. (There are no pain receptors in the brain itself.) To stave off migraines, keep protein-packed snacks on hand if you know you will be running late.

And if you forgot your emotional support water tumbler at home, that can also lead to a migraine. When the body dehydrates, fluid leaves the brain, causing friction in the meninges and potential pain.

Can foods lower testosterone?

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Some people claim that certain foods, such as soy, dairy, and specific fats, can lower testosterone levels in the body. However, research into testosterone-lowering foods is limited.

A person can also increase testosterone levels naturally by exercising regularly and maintaining a moderate weight.

The food an individual eats can affect many aspects of health. Food powers the cells and may affect some of the body’s other components, including hormones such as testosterone.

This article explores whether diet can lower testosterone and which foods may affect it.

A note about sex and gender

Sex and gender exist on spectrums. This article will use the terms “male,” “female,” or both to refer to sex assigned at birth. Click here to learn more.

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Can diet and food affect testosterone levels?

loaf of bread

Testosterone is one of the major sex hormones in the body. Although males produce more testosterone, it is also an important hormone for females. Testosterone promotes an increase in:

  • muscle mass
  • bone mass
  • body hair

Typically, the body does an effective job regulating the hormones and keeping levels of testosterone where they need to be.

Some individuals claim that an excess of certain foods may interfere with this process, resulting in a hormonal imbalance. People who have concerns about their testosterone levels might choose to limit the following foods.

However, it is important to note that the research regarding food’s ability to lower testosterone levels is limited. As the current evidence exists, it is not possible to draw strong conclusions about the following foods and testosterone levels.

1. Soy products

Soy foods, such as tofu, edamame, and soy protein isolates, contain phytoestrogens. These compounds are physically similar to the estrogen in the body and function in a similar way.

An older 2014 paperTrusted Source noted that although scientists have conducted much research into soy, they still do not understand it fully.

The author notes that many studies have not found a connection between eating soy products and altered serum testosterone or estrogen levels.

In fact, a 2021 meta-analysis concludes that neither soy nor phytoestrogens have any effect on testosterone levels. A technical review the same year confirms there is no evidence supporting the claim that phytoestrogens disrupt the human endocrine system.

2. Alcohol

Anyone with concerns about their testosterone levels might also consider giving up or limiting alcohol. This may be especially true for males.

While some studies have found evidence that a small amount of alcohol increases testosterone levels in males, this is generally not the case. As a 2017 review notes, heavy drinking or regular drinking over long periods causes a decreaseTrusted Source in testosterone in men.

The paper also notes that alcohol consumption causes an increase in testosterone levels in females.

Learn more about alcohol and testosterone.

3. Mint

The menthol in mint may reduce testosterone levels, but there is a lack of human research to support this.

According to a 2017 study, scientists treated female rats with polycystic ovarian syndrome (PCOS) with spearmint essential oil to test its effects on the disorder. Researchers noted that spearmint essential oil reduced testosterone levelsTrusted Source in these rats.

An older 2014 reviewTrusted Source also noted that there is some high quality evidence showing that mint lowers testosterone levels in women with PCOS.

However, there is not enough high quality evidence surrounding the effect of the herb in general, particularly on males who have concerns about their testosterone levels.

Most of the research on the topic focuses on animal models or females. Future studies should investigate the effects of mint on both sexes to get a better overall picture.

4. Bread, pastries, and desserts

A 2018 studyTrusted Source linked a diet high in bread, pastries, and other desserts to low total testosterone levels in Taiwanese men. Additional factors included high dairy consumption, dining out regularly, and not eating enough dark green vegetables.

According to the research, these participants also had decreased muscle mass and increased body fat.

5. Licorice root

A 2018 studyTrusted Source references that licorice root can reduce testosterone in healthy women during menstrual cycles. Animal studies also show that licorice supplementation can lower testosterone levels.

Ideally, any future studies would look into the effects of licorice on both sexes to better understand how the herb acts in general.

6. Certain fats

The type of fat a person eats may also affect their testosterone levels and function. A 2017 study looked at the dietary patterns of young, healthy men in regard to their hormone levels and testicular function.

The research indicated that eating trans fats may lowerTrusted Source testosterone levels in the body. They also found that too many omega-6 fatty acids appear to reduce testicular size and function.

However, eating plenty of polyunsaturated omega-3 fatty acids may increase testicle size and improve function. The researchers called for more studies to confirm their findings, but people concerned about their testosterone levels may want to avoid trans fats and limit omega-6 fats.

Other factors

Other factors that may influence hormone imbalances or low testosterone include:

How to increase testosterone naturally

There may also be some ways to boost testosterone naturally, including:

Frequently asked questions

Does nicotine affect testosterone levels?

It is unclear whether nicotine affects testosterone. Studies have found either no effect, increased testosterone in smokers, or the opposite.

Does masturbating reduce testosterone?

No, masturbating does not reduce testosterone levels.

Which nuts decrease testosterone?

Despite common beliefs that certain nuts decrease testosterone, there is very little scientific evidence to support this. More research is necessary.

Summary

Diet and exercise play an essential role in maintaining health and keeping the hormones balanced. Some people claim that certain foods — especially soy — may reduce testosterone levels in the body.

However, studies largely show a lack of evidence for these claims. Nevertheless, anyone concerned about their testosterone levels may want to limit these foods.

These Foods Have Natural Chemopreventive Properties

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The greatest ally against chronic disease may be found in your everyday diet, from fresh, raw fruits and vegetables to popular beverages such as coffee and green tea

Food is life and this couldn’t be truer elsewhere than in disease prevention. An estimated 42% of all cancers, for one, may be prevented by diet and lifestyle alone.[i] The numbers are likely to be even higher for some types of cancer.

There’s increasing awareness of the power of food and herbs in preventing and helping to heal cancer. GreenMedInfo.com houses some of the biggest open-access databases on this topic, providing more than 10,000 studies on the value of nearly 1,000 natural substances for cancer. Following are some commonly available foods that are natural chemopreventive agents.

Foods With Anticancer Properties

1. Fruits

The consumption of fruit and vegetables has been linked to a reduced risk of cancer. According to a report from the 2007 World Cancer Research Fund/American Institute for Cancer Research, foods containing vitamin C probably protect against esophageal cancer, with fruits in particular helping against gastric cancer.[ii]

Similar findings were observed in a 2016 study that saw “a marginally decreased risk” of esophageal cancer, squamous cell carcinoma and esophageal adenocarcinoma, along with a non-significant risk reduction in gastric cardia cancer, with each 100 grams (g) a day increase of citrus fruit intake. Consuming citrus fruits has also been tied to decreased bladder cancer risk.[iii]

Results from a 2019 study offered strong evidence that higher fruit intake is negatively associated with the risk of lung cancer among both current and former smokers, while vegetable intake is linked to a significantly reduced risk of lung cancer in current smokers.[iv] A meta-analysis also showed a correlation between fruit and vegetable intake and a reduced risk of oral cancer.[v]

2. Cruciferous Vegetables

The family of vegetables that includes cauliflower, cabbage, kale, broccoli and Brussels sprouts, is renowned for its outstanding action against cancer. Cruciferous veggies have been found to have anticancer properties, with research showing:

  • A high intake was inversely associated with renal cell carcinoma risk among Americans, based on a meta-analysis[vi]
  • A diet that includes cruciferous vegetables could be a crucial modifiable risk factor for ovarian cancer, the fifth leading cause of cancer-related deaths among women[vii]
  • Consuming cruciferous vegetables was strongly associated with a reduced risk of prostate cancer progression[viii]
  • Consuming cruciferous vegetables may reduce lung cancer risk among men who currently don’t smoke[ix]

3. Turmeric

A yellow substance from the root of the plant Curcuma longa, curcumin is the main active ingredient in the spice turmeric with strong anti-inflammatory and antioxidant properties.[x] Due to the role of oxidative damage in a range of conditions such as cancer, atherosclerosis and neurodegenerative diseases, curcumin is believed to play an important role.

Research from 2001 showed that curcumin is safe in humans at up to 8,000 milligrams (mg) a day when taken orally for three months, providing chemopreventive properties.[xi] Curcumin combined with turmerones, the essential oil components of turmeric, may be a powerful intervention to prevent inflammation-associated colon carcinogenesis in animal models.[xii]

” … TUR [turmerones, a bioactive compound in turmeric] is a novel candidate for colon cancer prevention. Furthermore, we consider that its use in combination with CUR [curcumin] may become a powerful method for prevention of inflammation-associated colon carcinogenesis,” researchers wrote in a study published in Biofactors.[xiii]

4. Coffee

It’s not only a morning pick-me-up but also a powerhouse against various types of cancer. A meta-analysis of prospective observational studies showed a link between coffee intake and a reduced risk of oral, pharynx, liver, colon, prostate and endometrial cancers, as well as melanoma.[xiv]

There is also mounting evidence of the cancer-fighting properties of coffee against liver cancer.[xv] A prospective cohort study involving 30,824 subjects echoed the finding in its probe of whether coffee, green tea and caffeine are associated with liver cancer risk, showing that coffee consumption significantly reduced the risk, while the same association wasn’t observed for caffeine intake.[xvi]

A separate study confirmed the inverse relationship between coffee intake and hepatocellular carcinoma risk, with the protective effect detected in healthy populations as well as those with chronic liver diseases.[xvii] In addition, researchers found that coffee consumption may prevent liver cirrhosis from developing.

5. Green Tea

Green tea, another popular beverage around the world, scores high in chemoprevention. Among Chinese women, researchers concluded that higher intake of mushrooms slashed breast cancer risk in pre- and post-menopausal women and observed an additional reduced risk from the joint effect of mushrooms and green tea.[xviii]

In a randomized clinical trial of brewed green and black tea in prostate cancer patients prior to prostatectomy, green tea induced changes in inflammation and systemic oxidation, and the uptake of its polyphenols in prostate tissue displayed a potential role worthy of further research in preventing and treating prostate cancer.[xix]

In a population-based study, women who reported drinking at least one cup of green tea a day had a 54% reduction in ovarian cancer risk.[xx] Increased green tea consumption might even prove helpful in reducing the risk of colorectal cancer in those with unhealthy lifestyles.

9 Foods That Calm Your Nerves In Turbulent Times

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By Shulevskyy Volodymyr/Shutterstock

Many of us operate in high gear much of the day, putting out small (and large) fires, juggling schedules, dealing with traffic, and generally trying to keep our lives and that of our families in order. Even when our days and nights aren’t streaming at a high speed, levels of the stress hormone cortisol can remain elevated because we often fail to effectively manage stress and return to a state of tranquility.

Several health dangers exist in the presence of high cortisol. One is that it triggers food cravings, which can send us dashing for ice cream or a box of cookies. That same cortisol can also prompt an enzyme in fat cells to transform cortisone into more cortisol. The fat cells in the abdomen have more cortisol receptors than do regular fat cells, which means high cortisol can translate into more belly fat, which in turn raises the risk of diabetes and heart disease.

Certain foods can help restore calm in your life. I’m not talking about comfort foods, which we turn to when we need emotional numbing and that provide only a temporary, even fleeting sense of peace. In fact, we often feel guilty or angry with ourselves after downing a pint of ice cream or an entire bag of chips.

What I’m talking about are foods that have an ability to calm you because of their nutritional content (e.g., folate, which is a super stress reducer) or the steady energy they provide. They’re balancing foods that can assist in relieving stress and restoring internal equilibrium. Include these foods as much as possible in your diet and find some creative ways to enjoy them even more.

Epoch Times Photo
(IngaNielsen/iStock)

1. Asparagus

These noble stalks are rich in folate. A study of 2,608 adults found that people who ate the most foods high in folate had a lower risk of depression than those who consumed the least amount.

2. Avocados

Not only do avocados have more folate than any other fruit, they also contain healthy fats and potent antioxidants such as glutathione, lutein, beta-carotene, and vitamin E, which fight cell-damaging free radicals. Alas, they are also a bit high in calories, but even a few thin slices in a salad (leafy greens are also calming foods) or in a sandwich are all you need.

3. Berries

Berries are a super source of vitamin C, which has a long history as a stress reducer. For example, in a double-blind, placebo-controlled study, 500 milligrams of vitamin C was found to reduce anxiety in high school students. Another study found that vitamin C was effective in reducing anxiety in people with type 2 diabetes.

4. Chamomile Tea

This herbal tea is a tried, true, and tested way to help achieve a sense of calm. Two studies from the University of Pennsylvania study help illustrate this benefit. In the original 2009 study, 57 adults with anxiety or anxiety and depression were given either chamomile extract or placebo for eight weeks, and there was a clear anti-anxiety benefit seen in those who took the chamomile. In a 2012 follow-up study, researchers determined that chamomile also provided an antidepressant benefit along with reducing anxiety.

You can enjoy chamomile tea by pouring 8 ounces of boiling water over 2 to 3 heaping tablespoons of dried chamomile (or buy chamomile in tea bags) and steep for 10 minutes. Chamomile tea is also great served over ice.

6. Dark Chocolate

You may have heaved a sigh of relief when you came to this food. It turns out that dark chocolate is more than a comfort food; it can boost serotonin levels as well as reduce blood pressure and provide a significant amount of antioxidants in the form of flavonols and polyphenols. Moderation is the key when it comes to chocolate, however, so be sure to indulge in small amounts infrequently.

6. Fermented Foods

A healthy gut can mean a healthier and calmer brain. That’s because there’s a direct connection between these two regions of the body known as the brain-gut axis. Therefore, fermented foods that contain reliable sources of beneficial bacteria, known as probiotics, can have a direct impact on brain chemistry via your vagus nerve. In fact, a 2016 review study from Canada noted “apparent psychological benefits from probiotic supplementation.” Be sure to choose foods with verifiable amounts of probiotics or even better, make your own fermented veggies, kefir, sauerkraut, and yogurt.

7. Leafy Greens

Kale, spinach, Swiss chard, mustard greens, and other leafy greens are excellent sources of folate and magnesium, another calming nutrient. If you make a salad with leafy greens, asparagus, and a few slices of avocado, you’ll have a super stress-reducing entree on your hands.

8. Oatmeal

You might say oatmeal reduces stress in two ways. One, it’s inexpensive and easy to make, so you don’t spend a lot of prep time. Two, it prompts your brain to make the calming neurotransmitter called serotonin. Enjoy a bowl of oatmeal with a handful of berries and you’ll have double the soothing power.

9. Seeds

Chia, sunflower, flax, hemp, and sesame seeds provide lots of magnesium, which is a precursor for serotonin. Research also shows that magnesium deficiency is associated with anxiety, depression, and panic attacks. For example, a study in Nutrition Neuroscience found that taking magnesium was associated with lower depression symptoms. Another study among 5,708 adults showed a relationship between magnesium intake and depression. Toss some seeds into your leafy greens salad, stir them into your oatmeal, blend them in your smoothie, and enjoy them as a snack!

The Best Foods To Help You Sleep

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Whether it’s a jolt after a cup of coffee or drowsiness after Thanksgiving dinner, most people have personally experienced how food and drinks can affect their energy and alertness.

With as many as 35% of American adults suffering from symptoms of insomnia, it’s understandable that there’s a strong desire to take advantage of food and drinks for better sleep.

Both diet and sleep are complex, which means there’s no silver bullet or single food that is guaranteed to help with sleep. However, there are some foods and drinks that may make it easier to get a great night’s sleep.

Specific Foods That Can Affect Sleep

Researchers, including nutritionists and sleep experts, have conducted different types of studies to try to discover the best foods for sleep. While this research provides important clues, it’s not conclusive. In general, there’s a lack of direct evidence about specific foods that are good for sleep.

In addition, the range of varieties of cultivars of most foods means that their nutrient profile can be inconsistent. For example, some varieties of red grapes Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source have high levels of melatonin while others have virtually none. Climate and growing conditions may further alter the nutrients in any particular food product.

That said, there are indications that certain foods can make you sleepy or promote better sleep. Sometimes this is based on a particular research study and in other cases on the underlying nutritional components of the food or drink Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source .

Dietary choices affect more than just energy and sleepiness; they can play a major role in things like weight, cardiovascular health, and blood sugar levels just to name a few. For that reason, it’s best to consult with a doctor or dietician before making significant changes to your daily diet. Doing so helps ensure that your food choices support not just your sleep but all of your other health priorities as well.

Kiwi

The kiwi or kiwifruit is a small, oval-shaped fruit popularly associated with New Zealand even though it is grown in numerous countries. There are both green and gold varieties, but green kiwis are produced in greater numbers.

Kiwifruit possess numerous vitamins and minerals Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source , most notably vitamins C and E as well as potassium and folate.

Some research has found that eating kiwi can improve sleep Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . In a study, people who ate two kiwis one hour before bedtime found that they fell asleep faster, slept more, and had better sleep quality.

It is not known for sure why kiwis may help with sleep, but researchers believe that it could relate to their antioxidant properties, ability to address folate deficiencies, and/or high concentration of serotonin.

Tart Cherries and Tart Cherry Juice

As the name indicates, tart cherries have a distinct flavor from sweet cherries. Sometimes called sour cherries, these include cultivars like Richmond, Montmorency, and English morello. They may be sold whole or as a tart cherry juice.

Several studies have found sleep benefits Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source for people who drink tart cherry juice. In one study, people who drank two one-cup servings of tart cherry juice per day were found to have more total sleep time and higher sleep efficiency.

These benefits may come from the fact that tart cherries have been found to have above-average concentrations of melatonin, which is a hormone that helps regulate circadian rhythm and promote healthy sleep. Tart cherries may also have an antioxidant effect that is conducive to sleep.

Malted Milk and Nighttime Milk

Malted milk is made by combining milk and a specially formulated powder that contains primarily wheat flour, malted wheat, and malted barley along with sugar and an assortment of vitamins. It is popularly known as Horlick’s, the name of a popular brand of malted milk powder.

In the past, small studies found that malted milk before bed reduced sleep interruptions Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . The explanation for these benefits is uncertain but may have to do with the B and D vitamins in malted milk.

Milk itself contains melatonin, and some milk products are melatonin-enriched. When cows are milked at night, their milk has more melatonin, and this milk may be useful Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source in providing a natural source of the sleep-producing hormone.

Fatty Fish

A research study found that fatty fish may be a good food for better sleep Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . The study over a period of months found that people who ate salmon three times per week had better overall sleep as well as improved daytime functioning.

Researchers believe that fatty fish may help sleep by providing a healthy dose of vitamin D and omega-3 fatty acids, which are involved in the body’s regulation of serotonin. This study focused particularly on fish consumption during winter months when vitamin D levels tend to be lower.

Nuts

Nuts like almonds, walnuts Trusted Source Elsevier Elsevier is a publishing company that aims to help researchers and health care professionals advance science and improve health outcomes for the benefit of society. View Source , pistachios, and cashews are often considered to be a good food for sleep. Though the exact amounts can vary, nuts contain melatonin as well as essential minerals like magnesium Trusted Source Medline Plus MedlinePlus is an online health information resource for patients and their families and friends. View Source and zinc Trusted Source Medline Plus MedlinePlus is an online health information resource for patients and their families and friends. View Source that are essential to a range of bodily processes. In a clinical trial using supplements, it was found that a combination of melatonin, magnesium, and zinc helped older adults with insomnia Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source get better sleep.

Rice

Studies of carbohydrate intake and sleep have had mixed results overall, but some evidence connects rice consumption with improved sleep.

A study of adults in Japan Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source found that those who regularly ate rice reported better sleep than those who ate more bread or noodles. This study only identified an association and cannot demonstrate causality, but it supports prior research that showed that eating foods with a high glycemic index around four hours before bedtime helped with falling asleep Trusted Source Oxford Academic Journals (OUP) OUP publishes the highest quality journals and delivers this research to the widest possible audience. View Source .

At the same time, sugary beverages and sweets have been tied to worse sleep Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source , so it appears that not all carbohydrates and high glycemic index foods are created equal. Additional research is necessary to fully identify the sleep-related effects of different carbohydrates.

The impact of carbohydrates on sleep may be influenced by what is consumed with them. For example, a combination of a moderate amount protein that has tryptophan, a sleep-promoting amino acid, and carbohydrates may make it easier Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source for the tryptophan to reach the brain. Turkey is an example of a protein with high levels of tryptophan Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source .

Diet and Sleep: The Big Picture

It’s natural to want to find a food to make you sleepy or the single best food for sleep, but it’s important to be realistic. Sleep is a complicated process affected by many things including mental health, light exposure, and underlying physical issues.

Diet is also multifaceted. It isn’t just one food; instead, it is cumulative, affected by when, what, and how much we eat throughout a day and over weeks, months, and years. Individuals can have distinct reactions to different diets, making it hard to generalize about the perfect diet for everyone.

Because of these factors, it’s hard to design research studies that provide conclusive answers about the optimal food for sleep. While it’s tempting to try to draw hard-and-fast conclusions from individual studies, the science doesn’t support broad extrapolations.

Given the complexity of diet and sleep, for many people it may be more meaningful to focus on the big picture — healthy sleep and diet habits — rather than on individual foods and drinks.

Healthy Diet for Sleep

Nutritionists recommend eating a balanced and consistent diet Trusted Source Medline Plus MedlinePlus is an online health information resource for patients and their families and friends. View Source that is made up mostly of vegetables and fruits. Properly designed, such a diet provides stable sources of essential vitamins and minerals, including those that can promote sleep. An example of this type of diet, the Mediterranean Diet Trusted Source Medline Plus MedlinePlus is an online health information resource for patients and their families and friends. View Source , has been associated with heart health as well as with better sleep Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source .

Many principles of a balanced and consistent diet go hand-in-hand with general tips for avoiding sleep disruptions related to food and drink:

  • Limit caffeine intake, especially in the afternoon or evening when its stimulant effects can keep you up at night.
  • Moderate alcohol consumption since it can throw off your sleep cycles even if it makes you sleepy at first.
  • Try not to eat too late so that you aren’t still digesting at bedtime and are at less risk of acid reflux. Be especially careful with spicy and fatty foods late in the evening.

Sleep Hygiene

Your sleep environment and daily routines, known collectively as sleep hygiene, play a critical role in your ability to sleep well. A healthy sleep environment entails finding the best mattress, pillows, sheets, and decor to promote restful sleep.

While some foods may help with sleep in general, they are less likely to be effective if you have poor sleep hygiene. For example, if your bedroom is noisy and bright or if you use electronic devices in bed, it may suppress your body’s melatonin production and counteract the benefits of sleep-promoting food.

Reviewing your current sleep hygiene practices can be a starting point for sleeping better, and since it involves considering your daytime and pre-bed routines, this review may offer an opportunity to incorporate foods that are good for sleep into an overall plan to get more consistent and replenishing rest.

5 Foods To Get Rid Of For Better Brain Health

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Food. Yes, we all need it to survive. With each morsel, the body works hard to extract the fuel it needs to keep you moving and grooving. A sub-optimal, less-than-stellar diet will keep you alive but that’s about it. By middle age, if not sooner, problems will likely begin to crop up — digestive issues, mood disorders, metabolic problems, assorted chronic diseases, the list goes on. 

While you may have a decent idea of what makes for a healthy diet, in times of stress, it’s all-too-common to default to whatever’s easiest/fastest/right in front of you, usually not a very healthy option. {Instant ramen, anyone?) Worse, a lot of these foods are simply awful for brain health in the near term – think brain fog, anxiety, depression – and the long-term prospects are worse — increased risk of Alzheimer’s and other degenerative neurological diseases. 

The classic bad-for-your-brain foods are the kinds I’ve talked a lot about over the years – they’re the ones that inflame the body, and drive up risk for any number of chronic health conditions like obesity, high blood pressure, and diabetes. The first step to protect brain health is to steer clear of pro-inflammatory foods. Topping the list: sugar, refined/processed carbs, industrial seed oils (aka vegetable oils), processed foods, and factory-farmed meats. They are the brain health robbers that perpetuate inflammation –and they’re the stuff that feeds the fire, so avoid at all costs!

But, specifically, which brain-hurting foods do you need to kick now? Here are the brain’s biggest dietary offenders:

1) Processed Foods, Fried Foods & Fast Foods 

They may be convenient but when it comes to your brain, there’s nothing good to say about processed foods, fast foods and fried foods. What you may save in prep time comes at a massive price to your noggin (not to mention the rest of you). Thanks to the copious amounts of added sugar, industrial oils and cheap, virtually nutrient-free ingredients blended, baked or fried into them, processed foods are an inflammation-triggering bonanza, and that’s bad news for your brain. Though the mechanisms aren’t fully worked out, the negative result are – and studies suggest that eating a diet heavy in processed foods cuts brain-derived neurotrophic factor (BDNF) production, a key protein that supports healthy neurological function. Fall short on BDNF long enough and you are putting your long-term memory directly in harm’s way.

Consider this study of almost 20,000 people, which found that people who ate a diet heavy in processed and fried foods tended to score markedly lower on learning and memory tests.  Other studies have found a link between metabolic syndrome and bad brain health, both deterioration of brain tissue and cognitive impairment. What’s a great way to drive up blood sugar and waist circumference, and bring on metabolic syndrome? – eating crappy processed food. 

To sidestep inflammation, start by striking the following from your shopping list: heat-and-eat frozen meals, frozen pizzas and breakfast sandwiches; fast foods; fried foods; bacon and bacon alternatives like turkey bacon; processed meats like sausages, hot dogs; processed, dried or cured meats like salami and jerky; jarred/bottled sauces and commercial salad dressings.

2) Processed Snacks

If bags of crunchy treats and snacks are your Achilles heel, it’s time to completely rethink the whole category. As with other processed foods, they’re loaded with inflammatory ingredients plus dollops of bad fats in the form of industrial seed oils, and yes, even those highly inflammatory trans fats which, despite having been banned in 2018, are still found in small, just-under-the-legal-limits. It’s still a crime against your health. If you’re eating several processed food products a day – snacks or other foods – even small amounts of trans fats can add up, and push inflammation to ignition levels. What’s more, these foods pack a lot of salt, sugar, calories  and too much pro-inflammatory omega-6 fats while delivering little in the way of satiety or anything remotely resembling real nutrition. Truly the worst of all worlds.

A few essential snacks to ditch: Bagged, boxed or tubed chips, from potato and corn to health-washed veggie chips like plantain and sweet potato; crackers; cookies; ‘sports bars’, meal replacement bars and ‘energy bars’; packs of microwavable popcorn; packs of instant noodles. If you have a chip habit that needs a rethink, switch to home-made baked kale chips as a crunchy and nutritious alternative.

3) Sweet Drinks & Sugary Beverages

I get it, plain water isn’t super exciting, but the kind of excitement you get from sweet drinks is not the kind you want. Sugar is the devil who sits on far too many shoulders, and the sweet stuff, in all its forms – especially the liquid kind –  will drag your body to the gates of neurological and all-round physiological hell with a cavalcade of potentially life-altering neurological and metabolic disorders.  

While sodas, fruit juices, energy and sports drinks – most of which are sweetened with obesity-driving high fructose corn syrup — may be catnip to our sweet-loving taste buds, the more sweet you drink (or eat), the more impaired your sense of taste becomes. As with any addictive drug, more of the stuff is needed to get the same effect, even more so if you’re already overweight or obese, according to Cornell University researchers. With your senses dulled and your desire for sweetness sharpened, consumption increases, and before you know it, so does your risk of diabetes and Alzheimer’s. All in all, a terrible price to pay for a bad habit that can be so easily fixed. 

Step one: to save your brain, get those sweet drinks out of your life. Next, if cold turkey isn’t the quitting style that works for you, please do not trade them in for  ‘diet’ drinks or anything sweetened with aspartame, which brings along with it a litany of health down sides. Instead, try tapering off by blending your preferred drinks with increasing amounts of sparkling water, or certain types of mineral waters whose contents may actually confer brain benefits, according to a recent Japanese study. 

What to drink instead? Unsweetened black, green or red teas; sparkling water, either on its own or with lemon and stevia; herbal teas, like naturally sugar-free hibiscus which has an appealing fruity taste, loads of antioxidants and may have a positive impact on blood sugar and blood pressure. 

4) Alcoholic Beverages

Alcoholic beverages, served straight up over ice or mixed with other sweetened liquids, are brutal on your brain. Not only are the sweetened ingredients a source of trouble but the toxin that is alcohol, even in small amounts, quickly suppresses neuronal activity in your brain, slowing reflexes and slurring speech, making you unsteady on your feet and fogging your memory. Although these effects tend to be short-lived, with more drinking comes longer-term effects, namely, brain damage. For chronic drinkers, studies show that changes in neurotransmitter activity and even structural abnormalities are part of the alcohol package, making themselves known in a variety of ugly ways, including brain shrinkage, memory problems, mental health issues, personality changes, depression and even dementia.

What’s more, even not drinking to excess can boost your risk for serious cognitive decline. University of Oxford researchers found in a study of 21,000 middle-aged Brits that drinking a weekly dose of about three pints of beer or five small glasses of wine negatively impacts the brain by promoting a build-up of iron deposits in a key area of the brain. And what makes that a big deal? Well, that build-up has been linked to the development of Alzheimer’s and Parkinson’s – two musts to avoid.

To increase your chances of success kicking the bottle, get support, be it through one-on-one therapeutic treatment, support groups or physician-prescribed medications to treat alcohol dependence. You can also get started by connecting with the U. S. Department of Health and Human services

5) Simple Carbs or ‘Refined Carbs’

Carbs (aka carbohydrates) are an always-hot topic in the nutrition world, in part because if we all simply ate eat fewer of them, our bodies and brains would be a whole lot better off! But not all of them are bad. We do need them to stay healthy, but most of us are eating far more than we need.

Carbohydrates are one of the three macronutrients — carbs, proteins, fats — that constitute the foods we eat. Carbs break down into sugars (technically sugars, starches, and fiber) and can be categorized as simple or complex. Simple and complex carbs can be explained by how quickly the food breaks down in your body. Imagine table sugar (quickly) vs. brown rice (more time). 

Carbs provide the body’s most easily accessible energy source, glucose, which is the reason we crave them when we are tired or run-down. In simplest terms: if it breaks down into sugar, it’s a carb, and beyond the sweet stuff, savory foods like bread, pasta, grains, beans, dairy, and starchy vegetables are also full of carbohydrates. So, even though you may not be heaping sugar into your tea, you still may be drowning yourself in carb-generated sugar if, for example, you have a bran muffin for breakfast, a sandwich at lunch and pasta at dinner. All that excess sugar starts circulating through your system, inflammation of the brain and body kick into high gear – exactly what you don’t want if brain health is on your mind.

To curb your carbs, start by: eliminating sugar: white and brown, even if it’s raw, organic and/or non-GMO. Next, pass on grains as much as possible, even the ones you might think are ‘healthy,’ like brown rice, which, thanks to its high carb count dumps loads of sugar into the bloodstream. Go light on beans and legumes which, though nutritious, also break down to sugar, making the pancreas work overtime to produce enough insulin to bring your blood sugar levels down. Same goes for starchy veggies – use a light touch with beets, carrots, corn, parsnips, white and/or sweet potatoes, yams, acorn and butternut squash.

BOTTOM LINE: Your brain health now and decades from now depends a lot on what you feed it. To tend to your grey matter, feed it the good stuff. Brains thrive on whole, farmer’s market and/or organic, nutrient-dense foods – not  sugars, industrial oils, processed foods or factory-farmed meats — so feed your brain right by piling these health helpers high:

  • Leafy greens and a ‘rainbow’ of colorful non-starchy veggies for maximum vitamins and antioxidants
  • Dark, low-sugar berries
  • Omega-3-rich fish like wild salmon, anchovies, mackerel, and sardines
  • Nuts and seeds
  • Extra virgin olive oil and healthy fats
  • Organic, grass-fed or pasture-raised animals
  • Oolong or green teas