Food cravings develop naturally over time. You try to eat as healthy as possible, but more often, junk food becomes a dominant part of daily consumption. But eating junk food frequently increases the risk of known health complications. One of the main reasons is that junk food is readily available, cheaper than healthier alternatives, and is tasty to eat. So here are 10 guilt-free, moderately beneficial junk foods and quick eats that one can enjoy. Popcorn Corn kernels are the go-to snack for movie nights and binge-watch series sessions. And the best part is that you can have a tub full of popcorn and not worry about significant health issues. Popcorn is one of the best whole grain sources of nutrition that is easily digested. Of course, you’ll have to limit the amount of butter, cheese, and caramel toppings as these additives contain unhealthy fats. Pretzels This is one of the most preferred salty junk foods to have occasionally without worrying about calories and carbs. Though pretzels don’t add any nutritional value, this snack, consumed in moderation, helps curb those hunger pangs. Nachos Nachos topped with cheese and a ton of red chili salsa is considered unhealthy junk food. But it is absolutely fine to eat plain salted nachos in moderation with some homemade salsa that is low in sodium and contains no additives. It is even better if these nachos are baked instead of deep fried to up the healthy factor. Potato chips Store-bought potato chips are not the best option here to eat. But homemade potato chips that contain no additives or preservatives are okay to have occasionally. As long as fried foods don’t contain MSG, a common additive that gives processed foods flavor, you’ll be fine. Beef jerky Red meats are considered unhealthy, especially when broiled, deep fried, smoked, or barbequed.

Lungs are essential organs that help provide oxygen to the body and expel accumulated carbon dioxide. It keeps the body running efficiently by exchange of gases necessary for the life process. However, this essential organ is also prone to damage because of pollution, environmental toxins, a poor immune system, genetics, and other factors. Careful selection and inclusion of lung-friendly foods can help strengthen them and improve breathing in individuals with bronchitis, flu, asthma, and COPD. Anchovies Anchovies improve lung health and breathing capacity because of their high omega-3 fatty acid content. Their anti-inflammatory properties help reduce the risk of respiratory illnesses and severity and are also helpful because of their high calcium, iron, and selenium quantities. Apples Apples are rich in fiber and antioxidants. The high fiber content can help people with bloating and constipation and reduce the pressure on the lungs. Antioxidants in apples can decrease the amount of oxidative damage the body suffers. Their quercetin content has already been linked to better lung health since it is an anti-inflammatory compound. Avocados Avocados are a tasty and healthy source of omega-3 fatty acids that help reduce inflammation levels in the airways and contribute to improved lung function. It is also rich in vitamin E, which has been linked to improved lung function. Nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds can also be incorporated into the menu. The alpha-linoleic acid found in walnuts helps reduce lung inflammation levels. Berries All types of berries are powerhouses of antioxidants and help the body fight off oxidative damage caused by the presence of free radicals. When an organ suffers prolonged damage from free radicals, it can increase the risk of developing chronic diseases. To help maintain lung and overall health, it is essential to include berries regularly. Brazil nuts Brazil nuts are high in selenium.

Did you know the average person sleeps less than seven hours every night? According to the Sleep Foundation, nearly 10% to 30% of adults globally have reported that they struggle with chronic insomnia. While several underlying health conditions can cause this, a significant recurring reason is an unhealthy sleep cycle. It is challenging to control exactly when we fall asleep, but we can make an effort to avoid things that prevent us from dozing off. What affects our ability to fall asleep? Before diving into the habits to avoid for quality rest, it is essential to understand the three factors that affect our ability to fall asleep: Sleep pressure Sleep pressure, or the desire to sleep at night, is directly linked to the duration you have been awake and active throughout the day. Your sleep pressure will increase the longer you stay awake during the day. A low sleep pressure will lower your ability to fall asleep at your regular bedtime. Circadian rhythm This is your body’s internal clock system. Several critical functions of your body, such as brain functions, metabolism, as well as feelings of wakefulness and sleepiness, are regulated by your circadian rhythm. Activation level Activation levels increase or decrease with the intensity of stress and emotions we feel at any particular moment. If your activation level is high during bedtime, it will camouflage the feeling of tiredness at the end of the day, preventing you from sleeping well. Things to avoid for a healthy sleep cycle The following are eight things you should avoid to regulate your circadian rhythm, sleep pressure, and activation levels and have a healthy sleep cycle: Meals close to bedtime Many people commit the folly of eating meals quite close to their bedtimes. It is generally advisable to keep a gap of three hours between eating a meal and going to bed.

Digestive problems are a common part of people’s lives. Approximately 60 to 70 million people suffer from some digestive disease. While some conditions are acute or short-term, others can be chronic or long-term. They may occur anywhere in the gastrointestinal tract: the esophagus, stomach, large intestine, small intestine, liver, pancreas, and gallbladder. Being aware of their signs and symptoms can help one identify them faster and seek treatment, thereby avoiding any complications. 6 common digestive disorders and how to identify them Irritable Bowel Syndrome Irritable Bowel Syndrome (IBS) is a term used to describe a group of symptoms that affect the gastrointestinal tract. Depending on one’s bowel movements, IBS can be of three types: IBS with constipation (IBS-C) It causes hard and lumpy stools IBS with diarrhea (IBS-D) It causes loose and watery stools IBS with mixed bowel habits (IBS-M) It results in the patient experiencing both lumpy and watery stools on the same day Common symptoms of IBS include abdominal pain, cramps, bloating, bowel movements that are different from usual, diarrhea, constipation, excessive gas, and mucus in the stool. For some women, these symptoms may flare during their periods. Living with IBS involves having to make lifestyle changes, reducing stress, and addressing the underlying causes of the condition. Gastroesophageal Reflux Disease (GERD) Although acid reflux and heartburn is a common problem, they may be an indicator of something more serious when it happens repeatedly. The most common symptoms of chronic acid reflux or GERD include heartburn, regurgitation, the feeling of having food caught in the throat, coughing, chest pain, trouble swallowing, vomiting, and sore throat or hoarseness. Among infants and children, some common symptoms may also include frequent small vomiting episodes, refusal to eat, respiratory difficulties, hoarse throat, bad breath, and difficulty sleeping after eating. GERD and its associated symptoms affect over 20 percent of the country’s population.

Sugar is an essential component in modern food regimes. While some sugar is necessary for energy, excessive consumption can lead to a host of health problems, including obesity, type 2 diabetes, kidney disease, and heart disease. Unfortunately, it’s easy to overlook the hidden sugars in many processed foods and beverages. This article explores eight warning signs of excess sugar consumption and offers tips for reducing its intake to improve overall health. 8 warning signs indicating excess sugar intake Constant cravings One of the most common signs of excess sugar intake is constant cravings for sweet foods. Sugar is addictive, and consuming it regularly can lead to more cravings. If you find yourself constantly craving sweets or reaching for sugary snacks throughout the day, it may be a sign that you are consuming too much sugar. Excess body fat Sugar contains calories, and consuming too much of it can lead to a calorie surplus, which leads to excess body fat. Fatigue and low energy Sugar provides a quick energy boost, but consuming too much of it can lead to crashes and fatigue. When one consumes sweetened foods, the blood sugar levels spike, which leads to an initial surge of energy. However, this energy boost is short-lived. The energy levels quickly drop and bring the feeling of fatigue. Frequent illnesses Excess sugar intake can weaken your immune system, making you more susceptible to infections and illnesses. Consuming too much sugar can increase inflammation in the body, which can impair immune function. If one seems to get sick frequently or have difficulty recovering from illnesses, they can get their sugar levels checked by a healthcare professional. Skin issues Sugar can also have negative effects on the skin. Sugar causes inflammation in the body, which can lead to skin inflammation and breakouts or acne.

Psoriatic arthritis is a health condition commonly found in people who have the autoimmune disorder psoriasis. Psoriatic arthritis causes inflammation and pain in the joints, fingers, toes, and back, as well as skin rashes and lesions. Erratic immune system responses are among what trigger psoriatic arthritis flare-ups in people. Although it is not fully curable, there are multiple effective foods and treatments for psoriatic arthritis. Some of the best foods to combat the condition are: Blueberries Berries of all kinds, especially dark-colored ones such as raspberries, blackberries, and blueberries, are loaded with anthocyanins, a category of phytonutrients that calm inflammation, the main trigger/pain point in psoriatic arthritis flare-ups. Alternatively, people can consume both tart and sweet varieties of cherries as well to bring their inflammation under control. Apart from anthocyanins, blueberries are also rich in antioxidants and vitamin C. These elements not only counter inflammation but also drastically reduce the risk of high cholesterol and high blood pressure levels. Berries combine well with all kinds of foods. One can use them in fruit salads for added flavor and also in milk to cut down body heat. Apples Apples are another great anti-inflammation food. Their nutritive value is well known by now. Apples are rich in quercetin, a kind of flavonoid that greatly inhibits inflammatory responses in people. Quercetin reduces the release of inflammatory compounds named prostaglandins that cause joint pains and often trigger flare-ups in people with psoriatic arthritis. Apart from being packed with flavonoids, apples are also loaded with pectin, a soluble fiber that fills the stomach quickly. This results in people feeling full and thereby not indulging in stuffing themselves with more snacks that make them put on unwanted fats and aggravate inflammation. This provides plenty of psoriatic arthritis relief for people with the condition. In this way, including apples in regular meal routine can be an effective treatment for psoriatic arthritis.

Lupus or systemic lupus erythematosus (ELS) is an autoimmune disease that primarily impacts women between the ages of 15 and 45. It affects everyone differently and generally causes inflammation and swelling, along with a variety of other symptoms. These symptoms are similar to those of other common conditions, making lupus difficult to diagnose. This condition has no cure and requires lifelong management. Here are some early signs of lupus to watch out for: Fatigue Constant fatigue is a common symptom among those with lupus. It may affect people to varying degrees. For some, taking an afternoon nap may help. To keep energy levels up, one must remain active and stick to a daily schedule. If the condition interferes with one’s everyday activities, it may be time to speak to a doctor about treatment options. Unexplained fever Since the body is constantly trying to fight off infection, people with lupus may experience an unexplained low-grade fever from time to time. This could be a sign of inflammation, infection, or a flare-up. Those experiencing recurrent low fevers must visit their healthcare provider and get checked for lupus or other potential conditions. Hair loss Hair loss is another common problem faced by over 70 percent of people with lupus. It is caused due to inflammation of the scalp and may result in thinning hair or hair loss in clumps. Some people may also experience thinning hair in other parts of the body, such as their eyebrows, eyelashes, and beards. Although lupus treatment allows for the regrowth of new hair, some may suffer from permanent hair loss if they have developed lesions on the scalp. Skin rashes A red butterfly-shaped rash (also known as the malar rash) on the nose and cheeks is perhaps one of the most easily recognizable signs of lupus. Almost 30 percent of people with lupus develop this rash either suddenly or after exposure to sunlight.

Eosinophilic esophagitis (EoE) is an allergic condition characterized by the accumulation of eosinophils, a type of white blood cell, in the esophagus. Here, the esophagus becomes inflamed, causing symptoms like difficulty swallowing, chest pain, and regurgitation. Often, the underlying cause of EoE is associated with a food allergy or infections caused by external agents. Here is crucial information on EoE, food options that can help manage the condition, as well as possible food triggers: Best foods Ginger Besides being a natural antioxidant, ginger has antihistamine and antimicrobial properties, instrumental in treating allergies and healing congestion. It also helps expel excess mucus from the body. Moreover, shogaols and gingerols, the essential bioactive elements in ginger, are anti-inflammatory and can help treat throat-related conditions, including EoE and thyroid. Chopped or julienned ginger may be added to regular meals, including in stir-fries, gravies, wraps, and soups. Alternatively, ginger tea is one of the most common home remedies for healing the throat. Pineapple Pineapple is rich in bromelain, an enzyme that is effective in breaking down mucus and reducing inflammation in the throat. So, the fruit can help provide relief from the discomfort and pain associated with EoE. Its anti-inflammatory properties are proven to help regulate the symptoms of respiratory conditions and can soothe the nose and throat. Sliced pineapple may be added to fruit salads or blended into juices with a drizzle of honey and a pinch of pepper powder for best results. Lean meats High-fat foods like processed meats can worsen dysphagia (difficulty swallowing), aggravating health issues associated with EoE. It is best for those dealing with EoE to switch to lean meat sources, such as poultry, venison, and pork chops. Besides being excellent protein sources, lean meats are light on the stomach and easy on the esophagus. Cardamom Cardamom is often recommended for throat infections and to treat digestive problems like nausea.

The health of the skin depends on several factors, including the types of foods one eats, among other lifestyle choices. Even the skin care products one uses can impact overall skin health. On the flip side, indulging in bad lifestyle habits can disrupt the quality of the skin and may also trigger underlying health complications like atopic dermatitis (eczema). So, it is important to recognize and avoid these eight things for healthier skin. Poor food choices Underlying skin disease or existing symptoms can be triggered or worsened by eating unhealthy foods. One should avoid dairy products like butter, ice cream, cheese, and yogurt when dealing with skin issues. Refined carbohydrates like sugar and bread may also worsen the inflammation of skin conditions. High-glycemic foods such as potatoes, carrots, and watermelon should also be avoided if one is dealing with skin diseases. While some foods seem healthy, they may cause blood glucose fluctuations. Fatty foods, protein powders, processed foods, caffeinated drinks, and chocolates are other unhealthy options that one should avoid. Excluding these foods from meals may help prevent inflammation on the skin that may cause or worsen acne breakouts. High stress levels Uncontrolled stress is one of the major contributors to unhealthy skin. Excessive stress could make the skin more sensitive and vulnerable to acne breakouts. Someone who is stressed experiences a spike in their cortisol (a stress hormone) levels, which could result in flare-ups when dealing with atopic dermatitis. So, one must take appropriate steps to reduce stress levels. They must set reasonable objectives and limits, cut down on activities that may stress them, and also make time for things that they enjoy. One could also try relaxation techniques such as yoga, tai chi, and meditation. Lack of exercise Studies show that a lack of exercise may lead to an unhealthy lifestyle, and working out can have a great impact on overall health.

More than 25 million people in the country struggle with asthma, which causes breathing difficulties. Whether one has lived with it since childhood or developed it later in life, one must monitor symptoms and avoid triggers to manage the disease better. As asthma is a condition that can affect everyday life, it’s suggested to seek medical advice about the possibility of uncontrolled asthma as well. This article will enlist cities with the most asthma cases. What is uncontrolled asthma? In most cases, asthma patients can control their symptoms and lead everyday lives. Some symptoms troubling the patients include coughing, wheezing, chest tightness, and shortness of breath. However, in rare cases, these asthma symptoms may become uncontrolled, decreasing the patient’s quality of life and leading to medical emergencies. In such cases, it’s vital to notice signs of trouble and seek the advice of a doctor as soon as possible. Here are some signs to look out for. Occurrence of symptoms more than twice a week Low peak flow measurements Coughing at night What are the causes of uncontrolled asthma? When one has asthma, it is important to be aware of all the possible triggers – behavioral and environmental, as they can exacerbate the symptoms and lead to an asthma attack. Some potential triggers that could lead to the attack are tree pollen allergies and exercise. However, many other causes are either less obvious or misunderstood. Furthermore, it’s possible that some treatment alternatives may only treat the symptoms. Hence, it is suggested to understand the underlying condition to breathe better. So, here are some surprising causes of uncontrolled asthma. Another health condition aggravating the asthma Healthcare professionals suggest that certain health conditions can make asthma and its associated symptoms worse. Although allergies are considered to be the most obvious answer, another health issue such as gastroesophageal reflux disease (GERD), can also aggravate asthma.