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7 Anti-Inflammatory Foods Every Active Adult Should Eat

These foods make a difference in your performance.

Ferozan Mast
By Ferozan MastMay 07, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Ferozan Mast
By Ferozan MastMay 07, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Nutrition & Diet

A little bit of inflammation is good for you—but when prolonged, inflammation can harm healthy cells. “Chronic inflammation is thought to be at the root of a number of diseases. It is like a smoldering fire inside of your body,” registered dietitian and nutritionist Nancy Park tells Henry Ford Health. “The risk of heart disease, obesity, inflammatory bowel diseases, arthritis, Alzheimer’s, psoriasis, and more could be reduced with an anti-inflammatory diet, as the nutrients in these foods contain properties known to ease inflammation.” Here are seven foods known for their impressive anti-inflammatory benefits.

Salmon and Mackerel

Mackerel,Fish,Grill,foodShutterstock

Fatty fish such as salmon and mackerel are shown to lower inflammation. “Arthritis is – for the most part – a disease of inflammation," says the Arthritis Foundation. "One way to calm inflammation is with medicine your doctor prescribes. Among the most potent edible inflammation fighters are essential fatty acids called omega-3s – particularly the kinds of fatty acids found in fish.”

RELATED: This is the Optimal Amount of Protein You May Need Every Day, According to Expert

Avocados

Sliced,Avocado,On,A,Cutting,BoardShutterstock

Avocados are versatile and full of healthy fats. “The rich, creamy texture of this fruit comes in part from its high concentration of anti-inflammatory monounsaturated fat,” says the Arthritis Foundation. “Avocados are also rich in the carotenoid lutein. Unlike most fruits, avocados are a good source of vitamin E, a micronutrient with anti-inflammatory effects.”

Walnuts

Bowl,Of,Walnuts,And,Red,Apples,On,Wooden,Table.,HealthyShutterstock

Walnuts are a great example of an anti-inflammatory nut. “Walnuts are a great source of alpha-linolenic acid (ALA), an omega-3 fatty acid that is important for reducing inflammation,” says UC Davis Health. “In fact, it is the only nut significantly high in these omega-3 fatty acids. Their anti-inflammatory compounds may reduce the risk of heart disease.”

RELATED: The #1 Thing You Must Sacrifice to Lose Weight Successfully

Olive Oil

Bottle,Pouring,Virgin,Olive,Oil,In,A,Bowl,olivesShutterstock

Olive oil is a staple in the heart-healthy Mediterranean diet for good reason. “Extra virgin olive oil can reduce inflammation, which may be one of the main reasons for its health benefits,” Katherine D. McManus, MS, RD, LDN, tells Harvard Health. Olive oil's main anti-inflammatory effects are from antioxidants, one of which is oleocanthal. This antioxidant has been shown to work like ibuprofen, an anti-inflammatory drug.”

Garlic

Garlic Cloves and Bulb in vintage wooden bowl.Shutterstock

Garlic not only tastes delicious but has potent anti-inflammatory benefits. “As if it wasn't already super nutritious and low in calories, garlic also offers anti-inflammatory benefits,” says VCU Health. “Garlic contains diallyl disulfide, an anti-inflammatory compound that limits the effects of pro-inflammatory cytokines. If you have sore and inflamed joints or muscles, you can rub them with garlic oil.”

Cherries

Ripe wet sweet cherries are poured out of the blue bowl on wooden backgroundShutterstock

Add cherries to your anti-inflammatory menu. Cherries have garnered the lion's share of the research among stone fruits,” says Harvard Health. “Some studies suggest that cherries can reduce pain and soreness after exercise as well as a reduced risk of gout attacks. The high levels of phenolic compounds in cherries, which have been linked to reduced inflammation, may be behind those benefits.”

RELATED: Here Is How to Get “Tank Top Arms” for Summer

Citrus

fresh orange fruits with leaves as background, top viewShutterstock

Citrus fruits are known for their anti-inflammatory nutrients. “Oranges, grapefruit, lemons, and limes are famously rich in vitamin C,” says Harvard Health. “They also contain fiber, potassium, calcium, B vitamins, copper, and anti-inflammatory phytochemicals such as flavonoids and carotenoids. Though there is little human research on citrus, the nutrients found in citrus fruits have been associated with heart-protective effects.”

💪🔥Body Booster: An anti-inflammatory diet helps with weight loss as well as overall health!

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Nutrition & Diet

7 Anti-Inflammatory Foods Every Active Adult Should Eat

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Ferozan Mast
By Ferozan MastMay 07, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

A little bit of inflammation is good for you—but when prolonged, inflammation can harm healthy cells. “Chronic inflammation is thought to be at the root of a number of diseases. It is like a smoldering fire inside of your body,” registered dietitian and nutritionist Nancy Park tells Henry Ford Health. “The risk of heart disease, obesity, inflammatory bowel diseases, arthritis, Alzheimer’s, psoriasis, and more could be reduced with an anti-inflammatory diet, as the nutrients in these foods contain properties known to ease inflammation.” Here are seven foods known for their impressive anti-inflammatory benefits.

Salmon and Mackerel

Mackerel,Fish,Grill,foodShutterstock

Fatty fish such as salmon and mackerel are shown to lower inflammation. “Arthritis is – for the most part – a disease of inflammation," says the Arthritis Foundation. "One way to calm inflammation is with medicine your doctor prescribes. Among the most potent edible inflammation fighters are essential fatty acids called omega-3s – particularly the kinds of fatty acids found in fish.”

RELATED: This is the Optimal Amount of Protein You May Need Every Day, According to Expert

Avocados

Sliced,Avocado,On,A,Cutting,BoardShutterstock

Avocados are versatile and full of healthy fats. “The rich, creamy texture of this fruit comes in part from its high concentration of anti-inflammatory monounsaturated fat,” says the Arthritis Foundation. “Avocados are also rich in the carotenoid lutein. Unlike most fruits, avocados are a good source of vitamin E, a micronutrient with anti-inflammatory effects.”

Walnuts

Bowl,Of,Walnuts,And,Red,Apples,On,Wooden,Table.,HealthyShutterstock

Walnuts are a great example of an anti-inflammatory nut. “Walnuts are a great source of alpha-linolenic acid (ALA), an omega-3 fatty acid that is important for reducing inflammation,” says UC Davis Health. “In fact, it is the only nut significantly high in these omega-3 fatty acids. Their anti-inflammatory compounds may reduce the risk of heart disease.”

RELATED: The #1 Thing You Must Sacrifice to Lose Weight Successfully

Olive Oil

Bottle,Pouring,Virgin,Olive,Oil,In,A,Bowl,olivesShutterstock

Olive oil is a staple in the heart-healthy Mediterranean diet for good reason. “Extra virgin olive oil can reduce inflammation, which may be one of the main reasons for its health benefits,” Katherine D. McManus, MS, RD, LDN, tells Harvard Health. Olive oil's main anti-inflammatory effects are from antioxidants, one of which is oleocanthal. This antioxidant has been shown to work like ibuprofen, an anti-inflammatory drug.”

Garlic

Garlic Cloves and Bulb in vintage wooden bowl.Shutterstock

Garlic not only tastes delicious but has potent anti-inflammatory benefits. “As if it wasn't already super nutritious and low in calories, garlic also offers anti-inflammatory benefits,” says VCU Health. “Garlic contains diallyl disulfide, an anti-inflammatory compound that limits the effects of pro-inflammatory cytokines. If you have sore and inflamed joints or muscles, you can rub them with garlic oil.”

Cherries

Ripe wet sweet cherries are poured out of the blue bowl on wooden backgroundShutterstock

Add cherries to your anti-inflammatory menu. Cherries have garnered the lion's share of the research among stone fruits,” says Harvard Health. “Some studies suggest that cherries can reduce pain and soreness after exercise as well as a reduced risk of gout attacks. The high levels of phenolic compounds in cherries, which have been linked to reduced inflammation, may be behind those benefits.”

RELATED: Here Is How to Get “Tank Top Arms” for Summer

Citrus

fresh orange fruits with leaves as background, top viewShutterstock

Citrus fruits are known for their anti-inflammatory nutrients. “Oranges, grapefruit, lemons, and limes are famously rich in vitamin C,” says Harvard Health. “They also contain fiber, potassium, calcium, B vitamins, copper, and anti-inflammatory phytochemicals such as flavonoids and carotenoids. Though there is little human research on citrus, the nutrients found in citrus fruits have been associated with heart-protective effects.”

💪🔥Body Booster: An anti-inflammatory diet helps with weight loss as well as overall health!

Nutrition & Diet

Beat Joint Pain in 2 Weeks With This Anti-Inflammatory Diet

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Leah Groth
By Leah GrothApr 20, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

If your fingers, toes, and other joints regularly experience pain and discomfort, you might be suffering from inflammation. Inflammation can be caused by a number of things, according to the National Institutes of Health. These include autoimmune diseases, such as rheumatoid arthritis, cardiovascular diseases, such as high blood pressure and heart disease, gastrointestinal disorders like inflammatory bowel disease, Crohn's disease, and ulcerative colitis, lung diseases, such as chronic obstructive pulmonary disease (COPD) and asthma, mental illnesses, such as depression, metabolic diseases, such as Type 2 diabetes, neurodegenerative diseases, such as Parkinson’s disease, and some cancers. And, in case you didn’t know, making some good dietary choices can help you beat joint pain, according to Amanda Sauceda, RD, founder of The Mindful Gut.

Sauceda Recommends Three Things

Raw,Salmon,Fillets,Pepper,Salt,Dill,Lemon,And,Rosemary,fishShutterstock

Sauceda recommends adding three things to your diet if you are suffering from inflammation. “Think spices, fiber, and omega-3's when choosing a diet to help you beat joint pain,” she says.

Spices Have Anti-Inflammatory Compounds

Variety of spices and herbs on kitchen table.Shutterstock

“Seasoning your food with a variety of spices is helpful because they are a source of anti-inflammatory compounds,” she says.

Turmeric Is Good for Rheumatoid Arthritis

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“For example, turmeric is thought to be a good spice to include and has been found to be helpful with rheumatoid arthritis,” she maintains.

Curcumin Also Has Anti-Inflammatory Properties

Turmeric powder and fresh turmeric on wooden background.Shutterstock

There is also scientific evidence that curcumin has anti-inflammatory properties, reducing symptoms in people with autoimmune disorders.

Fiber Is Also Beneficial

Healthy natural ingredients containing dietary fiber. Healthy high fiber diet eating concept with antioxidants and vitaminsShutterstock

Sauceda maintains that most people lack fiber, “and this nutrient supports not only healthy digestion but also a balanced microbiome.”

The Microbiome Is Connected to Joint Pain

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“The microbiome is being investigated for its role in a variety of health conditions, and joint pain, like with, is no exception,” she says, citing research.

Add Mashed Avocado on Your Toast

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“Try including one high fiber food into your diet daily to get into the habit,” she suggests. “It can be as simple as mashing avocado on your toast.”

And, Add Omega-3s

Vitamins And Food Supplements. Close Up Of Beautiful Woman Opened Mouth Holding Fish Oil Pill In White Teeth. Smiling Girl Holding Capsule With Omega-3 Between Teeth. Healthy Diet Nutrition ConceptShutterstock

“Omega-3's are one of the most supportive fats for our body and also one that many people don't eat enough of,” says Sauceda. Omega-3s are found in animal or plant-based sources and can have anti-inflammatory effects.

Fish Is a Great Source

Salmon fillet. Slices of fresh raw salmon fish on iceShutterstock

“Fish tend to be the best source of omega-3s,” she says. “Fish oil contains omega-3 fatty acids, which are part of a healthy diet that is associated with lower levels of inflammation,” explains Harvard Health. “Your body can't manufacture omega-3 fatty acids—eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA)—so it's important to get them through your diet.”

Related: This Is Exactly How to Lose Body Fat This Year

So Are Plant Sources

Chia,Seeds.,Chia,Word,Made,From,Chia,Seeds.,Selective,FocusShutterstop

“You can also choose sources like chia seeds, hemp hearts, or flax seeds,” says Sauceda. Harvard Health adds that ALA is found in plants and is available in vegetable oils, nuts, flaxseeds, and flaxseed oil.

💪🔥Body Booster: If you are experiencing inflammation, try adding fiber, omega-3 fatty acids, or spices into your diet.

Nutrition & Diet

7 Anti-Aging Foods to Add to Your Diet

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Ferozan Mast
By Ferozan MastApr 23, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

The food we eat affects not only our insides, in terms of cellular aging, but the outside too—some foods and ingredients can make a huge impact on appearance. “Be sure to consider how diet could be affecting the signs of aging,” Subhas Gupta, MD, tells Loma Linda University Health. “It's clear that certain foods keep us healthier, and it's important to know what foods can help reduce the signs of aging and not only improve health but physical appearance as well.”

Here are seven foods that help protect your body and promote anti-aging, inside and out.

Avocados

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Studies show that eating avocados may positively impact skin appearance and elasticity. “The dietary quality of the foods you’re getting your fats from really matters," Dr. Zhaoping Li, chief of the division of clinical nutrition at UCLA, told UCLA Health. "Natural food, particularly in place of processed food, is what we want to be eating to prevent disease, to keep ourselves in good health, and that includes keeping our skin healthy.”

Dark Chocolate

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Dark chocolate contains flavanols shown to fight age-related cell damage and help improve blood flow. “Improved blood flow means protection from heart disease,” dietitian Devon Peart, MHSc, BASc, RD, tells the Cleveland Clinic. “It’s also good for cognition [understanding thought], because you’re having more blood flow to the brain.”

Blueberries

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Blueberries are teeming with anthocyanins, a natural antioxidant with potent anti-aging qualities. "Beyond their tangy sweetness, blueberries offer a wealth of health benefits," dietitian Anya Miller tells the Mayo Clinic. "Blueberries, in particular, have about 25 different anthocyanins, whereas other berries might just have two or three.”

RELATED: 7 Signs Your Body Needs More Magnesium

Oily Fish

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Oily fish such as salmon and sardines is one of the healthiest foods you can have thanks to the omega-3 acids.” Omega-3 fatty acids are a type of unsaturated fatty acid,” says the Mayo Clinic. “They may lower inflammation in the body. Inflammation in the body can hurt blood vessels. Blood vessel damage may lead to heart disease and stroke.”

Turmeric

Turmeric powder and fresh turmeric on wooden background.Shutterstock

Curcumin, the active compound in turmeric, has serious anti-aging properties. “Curcumin has many biological activities, not all of which are understood,” Mary-Eve Brown, R.D.N., C.S.O., L.D.N., tells Johns Hopkins Health. “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.”

Green Tea

Japanese green teaShutterstock

Green tea is full of anti-aging compounds such as polyphenols. “Polyphenols are the chemicals in the tea plant that protect it from disease and bacterial invasion,” M. Elizabeth Swenor, D.O., tells Henry Ford Health. “When we drink the tea, those chemicals work the same way in us, feeding the healthy bacteria in our gut and starving the unhealthy bacteria that’s associated with chronic diseases.”

RELATED: 7 Facial Exercises to Erase Wrinkles After 50

Citrus Fruits

fresh orange fruits with leaves as background, top viewShutterstock

Citrus fruits are rich in vitamin C, which helps lower inflammation and promote a more youthful appearance. “Vitamin C plays an important role in supporting the immune system and also acts as an antioxidant that might help protect your cells against the effects of free radicals and fight inflammation,” says registered dietitian Anna Nekrich for the University of Washington.

💪🔥Body Booster: An overall healthy lifestyle is the best anti-aging hack.

Nutrition & Diet

10 Functional Nutrition Strategies for Building Muscle and Losing Fat

Kat Best, nasm-cpt, ntp, bchn
By Kat Best, nasm-cpt, ntp, bchnJun 17, 2024
Kat Best, nasm-cpt, ntp, bchn
Board-Certified Holistic Nutritionist, Certified Personal Trainer, Owner at Kat Best Fitness & Nutrition LLC
Kat Best is a Co-founder and Head of Nutrition for Alta Coaching, Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition.
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As a personal trainer and certified nutritionist, I have helped hundreds of individuals improve their quality of life through functional nutrition. From weight loss, building muscle, improving gut health and reducing stress/anxiety, I have seen the power that just a few nutritional changes can make on an individual's life.

“Functional nutrition” is about eating a diet that supplies your body with the best raw materials, aka nutrients, to work with to function at its best. It prioritizes eating a diet full of nutrient-dense unprocessed foods combined with healthy lifestyle habits to promote overall health and wellness.

Functional nutrition aims to target the root cause of underlying health issues instead of just the symptoms. Food intolerances, vitamin deficiencies, gut dysbiosis, blood sugar imbalance, and hormone imbalance are some common areas that functional nutrition will target and support through diet and lifestyle habits.

With all that in mind, here are 11 different strategies that can help transform your body.

1. Probiotics Can Improve Digestion

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Strategy: Eat 1 serving of a probiotic-rich food daily to support a balanced gut microbiota. Kefir, plain yogurt, fermented kimchi, sauerkraut, miso and kombucha are some great options.

Changes: Probiotics can improve digestion and allow the body to absorb nutrients better. Absorption is a key part of feeling good and noticeable changes can include increased energy levels, reduced bloating and gas, regular bowel movements and glowing skin.

Top 10 Superfoods Every Man Should Eat for the Best Body

2. Pairing Carbs With Proteins and/or Fats Leads to Steadier Energy Levels

Bowl of walnuts and red apples on wooden table. Healthy snacks.Shutterstock

Strategy: Avoid eating any carbohydrate “naked” and pair it with a protein, a fat or both. For example, instead of eating an apple, add an ounce of walnuts, a few turkey slices or some cottage cheese alongside it.

Changes: The act of pairing a carbohydrate with either a fat or a protein source will result in steadier energy levels throughout the day which has a huge impact on performance and quality of life. Including protein or fat with carbohydrates can also enhance satiety and help control appetite, which helps any weight loss or weight management goal.

Top 10 Superfoods Every Woman Should Eat for the Best Body

3. High Protein Meals Stimulate Muscle Protein Synthesis

chef cooking salmon steaks in the kitchenShutterstock

Strategy: Eat at least 30g of quality protein at every meal, about 3-4 hours apart. Quality protein sources include chicken, beef, fish, shellfish, egg, greek yogurt, protein powder and cottage cheese. Use your palm as a rough measure for 1 serving of meat or fish. Eat 1-2 servings per meal.⁠

Changes: Eating 30g of protein throughout the day will stimulate muscle protein synthesis (MPS), the process by which the body builds and repairs muscle tissue. This combined with resistance training will lead to an increase in lean muscle mass, faster recovery from exercise and enhanced performance.

4. Eat This Minimum of Fiber to Feel Fuller, Longer

Sliced avocado on a cutting boardShutterstock

Strategy: Eat a minimum of 25g fiber per day from soluble and insoluble sources like chia seeds, avocado, ground flaxseed, artichokes, berries and beans.

Changes: Fiber adds bulk to the stool which improves bowel regularity and reduces constipation, which are important for a healthy digestive system. Fiber also helps slow the absorption of sugar while increasing satiety and fullness, which ultimately help weight management. A higher fiber intake is an important part of a healthy diet, especially if weight loss is the goal.

5. Practice Mindful Eating to Prevent Bloating

Man eatsShutterstock

Strategy: Practice mindful eating by taking at least 20 minutes to eat an entire meal and chewing every bit of food until liquid (about 30 times) before swallowing. Chewing food thoroughly is the first step of the digestive process and as we chew, an enzyme called amylase is secreted to help break down carbohydrates.

Changes: Following this chewing method can help reduce acid reflux and bloating after eating. The mechanical breakdown of food during chewing helps to mix it with saliva, promoting better digestion which can reduce bloating, indigestion, GERD and even overeating.

This is the #1 Carb You Could Eat For Your Body

6. Drink Half Your Body Weight in Ounces of Water For Healthier Skin

Drinking water and staying hydrated. Person running in the park trying shoe next to bottle of water.Shutterstock

Strategy: Drink half your body weight in ounces of water. For example, if you are 150 pounds, aim for 75 ounces per pay. If you exercise, add an additional 20 ounces of water. Pro tip: Start the day with 15-20 ounces of water before any food or coffee in the morning to jump start your intake for the day.

Changes: It only takes a 2% drop in body water to cause dehydration symptoms like headaches, irritability, fatigue, cramps, joint pain, constipation and heartburn. Staying adequately hydrated can lead to various positive physical changes from increased energy levels, better cognitive function to healthier skin and hair.

7. Increase Food Sources of Omega-3s for Anti-Inflammatory Properties

Mackerel,Fish,Grill,foodShutterstock

Strategy: Increase intake of food sources rich in omega-3 fatty acid. Great options include fatty fish such as salmon, mackerel, and sardines and plant-based options like flaxseeds, chia seeds, and walnuts. Consider taking omega-3 supplements if dietary needs are not being met.

Changes: Omega-3 fatty acids have a powerful anti-inflammatory effect on the body which impacts every bodily system. Increasing omega-3s can have a profound effect on pain management which correlates with increased performance and recovery from workouts. After eating more omega-3s, one may notice improved mood and better cognition as well.

I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

8. Reduce Processed Foods For Better Health

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Strategy: Reduce the intake of highly processed foods and aim to eat nutrient-dense whole foods around 80% of the time.

Changes: Highly processed foods contain added sugars, unhealthy fats, and numerous artificial additives, while lacking essential nutrients and high intake can lead to poor health and development of chronic disease. Eating more whole foods supplies the body with ample nutrients to prevent nutrient deficiencies, regulate blood sugar levels and increase overall vitality.

9. Increasing Antioxidants Will Improve Immune Function

Freshly picked blueberries in wooden bowl. Juicy and fresh blueberries with green leaves on rustic table. Bilberry on wooden Background. Blueberry antioxidant. Concept for healthy eating and nutritionShutterstock

Strategy: Eat a variety of vegetables and fruits every day, aiming for 3 1-cup servings minimum. To help with variety, think about colors of the rainbow and try to get a mix of all colors on your plate. For example, iIf you notice a lot of your choices are the color green, look for some red or yellow to add in.

Changes: Eating a variety of vegetables and fruits is beneficial because they are rich in essential nutrients, fiber, antioxidants, and phytochemicals. Antioxidants help neutralize free radicals in the body, reducing oxidative stress and inflammation, and potentially lowering the risk of chronic disease. Eating more vegetables and fruits has an impact on immune function as well so an individual may experience less illness and better overall health with more diversity in their diet.

Related: I Got Rid of Stubborn Belly Fat With These 3 Exercises

10. Increasing Vitamin D and Sunshine Will Boost Mood

Back view of strong sporty girl showing muscles at the beach during sunset.Shutterstock

Strategy: Getting outside for at least 20 minutes is not a nutrition-specific strategy, but it is so crucial for optimal functioning and will enhance any functional nutrition strategy above. Sun exposure is ideal, but even some fresh air and a small walk is enough to feel the benefits.

Changes: Spending more time outside can increase Vitamin D levels which touches on every function of the body from energy levels, to metabolism to bone health. Connecting with nature is proven to boost mood, reduce anxiety, increase overall positivity and even improve attention span.

💪🔥Body Booster: Avoid eating any carbohydrate “naked” and pair it with a protein, a fat or both.

Kat Best is the co-founder and Head of Nutrition at Alta Coaching, a Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition
Nutrition & Diet

5 Menopause-Soothing Foods for Quick Relief

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Kathleen Jordan, md, ncmp
By Kathleen Jordan, md, ncmpApr 28, 2024
Kathleen Jordan, md, ncmp
• Chief Medical Officer at Midi Health (2021-present) • Chief Medical Officer at Tia (national, integrated women's ...
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you going through menopause? If so, your metabolism might be suffering. Midlife is a time of many changes to our metabolism. Here are some of the foods I recommend for women in menopause, both for weight management and overall wellness.

Menopause Changes Your Body

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Menopause is associated with lipid changes, and blood sugar increases routinely. Some menopausal women are surprised when cholesterol levels come back high, saying, “I’ve never had a high cholesterol in my life before…” or surprised that “I haven’t changed anything, but all of a sudden I’m gaining weight. What’s wrong?” Nothing is “wrong,” but things have changed. The changes brought on by aging and compounded by the estrogen depletion in menopause have long been known to affect our metabolism. In menopause, we routinely see weight increase as well as cholesterol and blood sugar levels go up.

Adjusting Your Diet Is Key

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

As a result, it’s important to pay attention to our health and make choices that can help mitigate the effects of these changes. Adjusting our diet to optimize fiber and protein, minimize saturated fats, and avoid empty carbohydrates can all help.

Food 1: Fruits

Freshly picked blueberries in wooden bowl. Juicy and fresh blueberries with green leaves on rustic table. Bilberry on wooden Background. Blueberry antioxidant. Concept for healthy eating and nutritionShutterstock

Fruits like oranges, strawberries and blueberries provide vitamin C which boosts immunity and heart health. They are also excellent sources of antioxidants to fight inflammation and cell damage.

Food 2: Phytoestrogens

Freshly harvested organic sweet potatoes spilling from a burlap bag onto a natural weathered wood table.Shutterstock

Phytoestrogens, which are plant-based, estrogen-like compounds. These are in more than just soy–for example, they’re in garlic, celery, potatoes, wheat, sweet potatoes, flax seeds, and even coffee. Isoflavones can act like weak estrogen, depending on how much is in your diet, your genetics, and the stage of life you are in. When our estrogen levels are high in reproductive years, they can compete with estrogen for the same receptors and “weaken” estrogen effects, whereas, in menopause, they take on estrogen-like properties by binding to the estrogen receptors and can give relief to the symptoms of estrogen depletion. Soy foods like tofu, edamame, and soy milk contain phytoestrogens that mimic estrogen in the body. This can help reduce hot flashes and night sweats. Soy also contains protein and antioxidants, so it is an addition to a healthy diet.

Food 3: Leafy Greens

Fresh spinach in a bowl on rustic wooden backgroundShutterstock

Leafy greens like spinach and kale supply key nutrients like calcium, vitamin K, iron, and magnesium, which can also prevent bone loss and anemia.

RELATED: This Is Exactly How to Lose Body Fat This Year

Food 4: Fibers

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A high-fiber diet makes you feel full longer, helps you absorb food energy more slowly, and is associated with weight loss when done consistently. It's hard to find high-fiber food that isn't nutritious, as well, so increasing fiber will allow you to choose more fruits, vegetables, and whole grains. Getting the 25 to 30 grams of fiber recommended daily can be achieved with a great diet, but you can also augment it with a wide variety of fiber supplements. One easy way to add fiber is to sprinkle chia or flax seeds into smoothies or over oatmeal.

Food 5: Fatty Fish

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Fatty fish like salmon and tuna are excellent sources of omega-3 fatty acids. Omega-3s can help manage mood swings and may help boost brain health during menopause.

RELATED: Don’t Believe This Major Weight Loss, Warns Sadie Rigby

Other Things That Can Help

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Other things help, too, in addition to optimizing nutrition. In addition to optimizing nutrition, hormone supplementation, nonhormone prescriptions, and lifestyle adjustments such as exercise, sleep optimization and stress management all can help manage the changes in menopause.”

💪🔥Body Booster: Adding the proper nutrients to your diet can be a game-changer if you are going through menopause.

Kathleen Jordan, MD, NCMP, is a Chief Medical Officer for Midi Health.

Nutrition & Diet

Nurse Reveals Natural Weight Loss Plan That Burns Fat in 120 Days

Allie Janszen alliejanszen
Instagram.com/@alliejanszen
Leah Groth
By Leah GrothJan 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to look like a different person by spring? Now is the time to make changes to your approach to health and fitness, says one expert. Allie Janszen, RN, is a hormone health and fat loss coach who lost 80 pounds naturally and helps other people do the same. In a recent post, she details exactly what you should do in order to achieve a major glow-up by spring. “For the next 4 months…become addicted to these 5 habits, and you’ll become unrecognizable by May,” she writes across the video. “5 health habits that can help you become unrecognizable in just 4 months,” she writes in the Instagram post.

Balance Blood Sugar

The first thing you need to learn how to do is “balance blood sugar like a pro,” she writes in her post. “Stable blood sugar reduces insulin spikes, promotes fat loss, and improves energy levels.” Do this by starting every meal with protein and healthy fats, avoiding “naked carbs,” she says, explaining that you should “always pair them with a protein source.” Her last tip is to add 1 tbsp apple cider vinegar to 8oz water before meals “to help stabilize post-meal glucose spikes.”

Optimize Sleep

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Next, “optimize your sleep for hormone reset,” she continues. “Quality sleep supports cortisol balance, reduces cravings, and aids in muscle repair and fat loss.” Here is how to do it: “Go to bed and wake up at the same time daily to regulate your circadian rhythm,” “limit blue light exposure an hour before bed,” and “create a calming bedtime routine with magnesium glycinate &/or herbal teas.”

Eat Hormone Boosting Foods

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Next, improve your diet with hormone-boosting foods. “The right nutrients nourish your body, reduce inflammation, and optimize estrogen, progesterone, and cortisol levels,” she writes. How to do it? “Focus on anti-inflammatory foods like salmon, leafy greens, berries, and olive oil,” “incorporate cruciferous vegetables (e.g., broccoli, kale) to support estrogen detoxification,” and “prioritize protein intake of at least 100g/day to support lean muscle and satiety.”

Manage Stress

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Her fourth strategy is to “manage stress with intentional practices,” she reveals. “Chronic stress dysregulates cortisol, leading to weight gain, fatigue & hormonal imbalances.” How to do it? “Add daily breathwork (4-7-8 breathing) or vagal toning exercises like humming or gargling,” “incorporate lymphatic drainage techniques such as dry brushing or rebounding,” and “take short breaks throughout the day to reset cortisol levels.”

Move Your Body Daily

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Lastly, move your body daily, she recommends. “Regular movement supports healthy hormone levels, builds lean muscle, and improves metabolic health.” She suggests doing at least 30 minutes of movement every day, prioritizing weight training 3 to 4 times per week to build lean muscle and boost metabolism, and including low-intensity movement (e.g., walking, stretching) on recovery days. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Top Doctor Reveals 7 Hidden Signs You're Eating Too Much Sugar

Dr. Eric Berg DC
Copyright Dr. Eric Berg DC/YouTube
Christopher Roback
By Christopher RobackJan 19, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Does your tongue have a persistent white coating? Or maybe you've noticed your skin becoming more wrinkled lately? These could be unexpected signs that you're consuming too much sugar. Dr. Eric Berg DC, a leading authority on nutrition and healthy weight loss, has helped millions understand the hidden dangers of excessive sugar consumption. With over 13 million YouTube subscribers and multiple bestselling books, Dr. Berg breaks down the surprising signals your body sends when sugar intake is too high. Read on to discover if you're experiencing any of these seven warning signs.

Before We Start What Counts as Sugar

"I need to clarify exactly what sugar is and the difference between a sugar and a carbohydrate," Dr. Berg says in his post, explaining that many people misunderstand the relationship between complex carbohydrates, simple carbohydrates, and sugars. He reveals that carbohydrates consist of three components: sugar, fiber, and starch – with starch being a hidden form of sugar many overlook.

The Surprising Truth About Starch

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"Starch is sugar," Dr. Berg states plainly. He explains that starch is simply multiple sugar molecules connected together, scientifically called polysaccharides. Even more concerning, some modified starches like maltodextrin can spike blood sugar levels to 185 on the glycemic index – dramatically higher than table sugar at 65.

Sign 1 Unexplained High Adrenaline

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The most surprising sign of excessive sugar consumption, according to Dr. Berg, is elevated adrenaline levels. "Too much sugar damages the cell's ability to make energy in the mitochondria," he explains. This leads to increased adrenaline production, causing nervous energy, restlessness, and even insomnia.

Sign 2 Frequent Infections

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"Having too much sugar will weaken your immune system to the point where you're more vulnerable to acquire an infection," Dr. Berg warns. This reduced immunity makes you more susceptible to various types of infections.

Sign 3 Low Testosterone Levels

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"Sugar will lower testosterone," Dr. Berg reveals. This reduction can lead to multiple issues, including erectile dysfunction, decreased libido, and difficulty building muscle, as testosterone plays a crucial role in muscle development.

Sign 4 Bleeding Gums

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If you see pink in your toothbrush after brushing, pay attention. Dr. Berg explains this could indicate a mild form of scurvy, showing vitamin C deficiency. "When you eat sugar, you block vitamin C and one place that it shows up is in your gums," he notes.

Sign 5 Chronic Sinus Problems

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"Most chronic sinus problems are a fungus called aspergillus," Dr. Berg explains. This microorganism feeds on sugar, making it nearly impossible to resolve chronic sinus infections without eliminating sugar from your diet.

Sign 6 Persistent White Tongue

Female tongue with a white plaque. Cropped shot of a young woman showing tongue isolated on a white background. Digestive tract disease, organ dysfunction, poor oral hygiene, fungal infections

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A chronic white tongue coating could indicate candida overgrowth. "I do not think you can get rid of this candida without eliminating sugar from the diet because it loves these simple sugars," Dr. Berg emphasizes.

Sign 7 Premature Aging

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"When you consume too much sugar, you're going to produce less collagen," Dr. Berg warns. This reduction in collagen production manifests as loose, more wrinkled skin, leading to premature aging.

Taking Action Against Hidden Sugars

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Recognizing these signs is crucial for taking control of your health. Dr. Berg's insights reveal how sugar affects multiple body systems, from hormones to immune function. By paying attention to these warning signs and reducing sugar intake – including hidden sources like modified starches – you can start improving your health today. Remember, awareness is the first step toward positive change, and even small reductions in sugar consumption can lead to significant health improvements. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

Fitness Trainer Reveals 10 Fat Burning Habits Over 50

Christine Roderick corexchristine
Copyright corexchristine/Instagram
Leah Groth
By Leah GrothJan 19, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you letting your age be an excuse for not getting into shape? One 57-year-old expert who looks half her age has some recommendations to help you burn fat and achieve your best body. Christine Roderick is an “age positive” fitness trainer who helps “women over 40 transform their body, mind & spirits.” In a new social media post, she shows off her flat abs and reveals all her healthy daily habits that help her achieve her fantastic figure. “What I do for maximum fat burning at 57,” she writes. “Use this template for a week, 2 weeks or a month to get results,” she adds, sharing “what a typical day looks like” in her life.

Intermittent Fasting

Her first habit is intermittent fasting. “Fast 12-13 hours,” she recommends. Intermittent fasting prolongs “the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Hydration

Christine wakes up at 6:15 a.m. The first thing she does is hydrate. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Coffee

Christina drinks a “loaded” coffee latte at 7:00 a.m. She adds @cymbiotika nootropic creamer and one scoop of collagen. According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

Protein Before Workout

At 8:00 a.m., she hits the gym for a challenging strength training workout “with about 15 grams of protein as fuel & water with. @kion aminos,” she reveals. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Here Is What She Eats in a Day

For breakfast, Christine consumes 30 to 49 grams of protein, healthy fats, and carbs. She might eat eggs, lean meat, avocado, and whole grain toast or have a protein shake with prebiotic powder. Lunch is her largest meal of the day, “lean protein, bit more complex crabs & veggies ( i.e. salmon, leafy green salad & brown rice )” she writes. At 3 she will have a snack, 20 grams of protein in the form of cottage cheese, Greek yogurt, or hummus with veggies or seed cracker. Dinner might be lean meat, grilled veggies, and salad. “I tend to skip a lot of carbs at night but if I do do it it’s usually quinoa or a whole grain,” she says. For dessert, she will have “chocolate something!” she says. In total she aims for 120 grams of protein.

Stretching or Yoga

She also does stretch or yoga in the afternoon “to work on mobility & flexibility,” she says. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

Walking

Christine gets her steps in. She explains that she is “trying to incorporate the 15-20 minute walk after dinner at a 50% so far lol but really want this in my life,” she writes. Going for a daily walk can be a game changer, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

Tea Before Bed

She also avoids eating 2 to 3 hours before bed, “just a habit I made myself get consistent with,” she says. “I drink tea or sugar free cacao if I need something.” Numerous studies have shown that various teas may boost your immune system, fight inflammation, and even ward off cancer and heart disease.

Supplements

Christine takes supplements throughout the day:

Morning supplements: @fatty15, @seed probiotics @joiwomenswellness NAD, glutathione, C & methylated vitamin B 12

Afternoon supplements: @modere_us collagen & Trim ( Cla) @cymbiotika D3K2 @udeawellness the hair pill & omega 3 supplement

Evening supplements: Magnesium threonate & citrate for calm & progesterone

Sleep

Lastly, she prioritizes sleep. “In bed by 10 hopefully!!!!” she writes. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

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