Are you looking for a natural remedy that helps your skin look glowy and clear all day? This is understandable and encouraged! Everyone wants their skin to look and feel fresh.

Not only does it promote inner confidence making you look and feel good, it also benefits your overall health. We know that good things demand effort and time.

That’s why we come with a list of the 15 best juices for clear skin that will support you in your clear skin journey.

15 Healthy Drinks for Clear Skin: Let the Magic Happen in Just Months

The journey to charming skin was and is always simple. The secret is that it all starts within—from your diet and your inner health—and reflects outward to the health and appearance of your skin. However, we often ignore the effectiveness of natural fruits and vegetables and depend heavily on supplements or external treatments like facials and red light therapy to get instant results.

While focusing mainly on external treatments like facials and red light therapy for anti-aging, and getting clear skin, we tend to overlook the power of nourishing our bodies from within, which ultimately forms the foundation of lasting beauty

Thus, let us learn more about how the simplicity of fruit juices can bring us nutritional benefits for clear and radiant skin. 

1. Spinach Juice: Enjoy the best throughout the year

Spinach juice can be your best go-to green juice that you can drink for bright skin. It is cheaply available in the markets throughout the year, which means you don’t have to spend a lot of money consuming fresh spinach juice. Alongside this, it is considered one of the best and highly recommended juices for clear skin even by doctors because it contains natural vitamins A and C that help lighten the skin and enhance the tone complexion. 

Ingredients to use: Spinach, Apple, Lemon Juice and Honey

2. Baby Corn Juice: Try Something New and Super-Healthy

It’s all about trying something innovative that brings you plenty of benefits for clear skin.  Baby corn (sweet corn) is a must-try since it offers skin benefits like collagen production which is really good for the skin. Along with it, it also helps in better digestion. In short, if you want the beneficial healthy properties of sweet corn, such as vitamins C and A and antioxidants. It works more when consumed between meals.

Ingredients to use: Baby Corn, Milk and Sugar (optional)

3. Carrot Juice: Your Storehouse for Vitamin A

None of us can deny the nutritional benefits the carrots have. It is not only helpful for body functioning but also for being one of the best juices for clear skin.

Further, carrot juice is the storehouse of carotenoids (beta carotene, a skin-friendly form of vitamin A), antioxidants, vitamin K, and flavonoids, and also elevates your immune system. Indeed, carrots contain wound-healing properties too, and help reduce inflammation. You can drink it on your empty stomach in the early morning for even-toned skin and a happy digestive system.

Let the carrot support your skin.

Ingredients to use: carrot, Ginger, Honey, Lemon, Beetroot

4. Beetroot Juice: A Root Vegetable born with Multi-properties

Beetroot with carrot is a perfect match for flawless skin. These two vegetables smoothly complement each other.

The combination of both makes them one of the best detox juices for clear skin. Additionally, beetroot juice contains plenty of crucial nutrients like manganese, vitamin C, folic acid, iron, zinc, and many others. This leads to glowing and radiant skin.

Ingredients to use: fresh beetroot, Ginger, Honey or any natural sweetener (like apple fruit), lemon

5. Cucumber Juice: Maintain Necessary Hydration levels

Cucumber is the best source for immense skin moisturization. Cucumbers contain 95% water content that keeps the skin hydrated while the ascorbic acid lowers puffiness and swelling in the skin. Making it one of the perfect green juices for clear skin that lives along with you.

Furthermore, cucumber juice is rich in essential nutrients like beta-carotene, flavonoids, and vitamin K that help enhance your overall skin complexion.

Ingredients to use: Cucumber, water, lemon, mint, and celery (optional)

6. Strawberry Juice: Natural Salicylic Acid for Youthful Skin

Many of you might not know but strawberries contain salicylic acid in the true sense. I was shocked when I got to know the benefits of this fruit. Strawberry juice helps cleanse the skin, becoming one of the best juices for clear skin. Moreover, it also reduces acne and pores deeply. The natural vitamin C in strawberry fruit protects the skin from UV rays and even slows down your aging process.

Ingredients to use: fresh farm strawberries, lime, and natural sugar. Drink the smoothie as a part of your breakfast or as an evening snack.

7. Lemon Juice: Popular Vitamin C Skin Lightening Formula

Lemon juice is one of the incredible detox juices for clear skin and brightening. Many people drink lemon juice, while others dab it on the skin for lightening and shining effects; even I use it regularly and believe me, it really works.

Moreover, it has natural bleaching properties and is also rich in vitamin C and flavonoids that comprehensively work best on your skin.

Ingredients to use: fresh lemons, ginger, mint, water, and ice cubes (in summer).

8. Pomegranate Juice: Perfect for Dark Spots and Pigmentation

Pomegranates are truly our best friends. They have always offered us multiple health and skin benefits. And still today, it is one of the popular healthy drinks for clear skin. Indeed, it is known to be the father of all fruit for glowing skin.

Along with it, it helps in improving dull skin, lightening pigmentation, and removing dark spots in just weeks. This fruit has antioxidants called “ellagitannins” that eliminate free radicals and make the skin radiant and glossy. Pomegranate juice has given me the skin I always wanted, and I know it can make yours too.

Ingredients to use: high-quality pomegranates, lemon, a pinch of salt, and a spoonful of natural sugar.

9. Grapes Juice: A Secret to One’s Glowing Skin

If you want to have skin that glows naturally without any medical supplements, just like I was desiring a few months ago. Then, don’t forget to add grape juice to the list of juices for clear skin.

I know you will thank me later because grapes have some resveratrol that generally protects the skin from UV rays and skin cancer. It also contains minerals like calcium, potassium, and phosphorus. Have a grape juice in your diet routine and leave the rest.

Ingredients to use: Green or black grapes, salt, honey (if your grapes taste sour)

10. Apple Juice: Promotes Your Skin Elasticity

The benefits of apples are many, and apple juice is one of the ideal healthy drinks for overall health, but if you didn’t know, it also works wonders for your skin, keeping it clear and hydrated. Apple juice works best on dull skin, and the collagen it has significantly improves the elasticity of the skin. It is right to say that apple juice is truly a blessing for people suffering from premature ageing and other skin problems. Believe me, the fruit is full of antioxidants.

Ingredients to use: Apple, milk, natural sugar 

11. Papaya Juice: Loaded With Skin Health Benefits

The juice of this nutrition-filled fruit is very beneficial for hydrated skin as it has vitamins A, B, and C. Moreover, papaya helps in fighting free radicals. This humble fruit is packed with antiviral, antibacterial, and wound-healing properties that promote skin health for a brighter skin tone for sure. Plus, you can enjoy the goodness of this popular juice for clear skin on an empty stomach in the early morning. See how effective it is with your own eyes.

Ingredients to use: Papaya, lemon juice, and a pinch of pink salt

12. Kiwi Juices: Popular Green Juices for Clear Skin

Kiwi fruit tastes yummy and improves your skin as well as body health at different levels. Moreover, it is a full-packed fruit with copper, potassium, antioxidants, and vitamins E and C that promote a healthy glow from the inside. In addition, kiwi fruit is also considered one of the most nutrition-dense options you can have. So grab some kiwis from the market and make the juice for the charming skin you always desired.  

Ingredients to use: Kiwis, lime juice, honey, mint

13. Orange Juice: A Natural Skin Toner

Orange is a most favored citrus fruit that is rich in vitamin C and essential for collagen production. Further, orange juice keeps your skin firm, glowing, and elastic. It is known as one of the popular detox juices for clear skin, making it an excellent choice for glowing skin. You can have this natural hydrating toner before a meal or in the morning before breakfast.

Ingredients to use: Oranges, salt, lime, water, orange peel (optional)

14. Amla Juice: Helps Delay Skin Ageing

Indian gooseberries, Amla, work wonderfully to make you look young. Having amla juice in your daily routine is a smart choice that you can make today. It is just one of the best juices for clear skin; one glass a day can do wonders.

Additionally, it helps delay skin aging. Drink and enjoy the goodness of this humble fruit and reduce fine lines, wrinkles, and dark spots without any side effects.

Ingredients to use: Amla, ginger, jaggery, black pepper, water, salt, lime, and mint leaves.

15. Tomato Juices: A fruit for Tightening Pores

Yes, tomato juices are a must to add to the list of juices for clear skin. Many of us have seen people dabbing tomatoes on their skin because of their abundant nutrients. Further, as a fruit juice that is loaded with vitamins and lycopene (skin-renewing elixir), drinking tomato juice works even more effectively.

Ingredients to use: fresh tomatoes, celery, thinly chopped onion, black salt, bay leaf, paprika, fresh parsley, and black pepper.

Looking Forward

We all agree that nothing is as important as our skin and body health. Everything feels better when we have the perfect skin and health we want. That’s why adding these refreshing fruit juices into your diet can truly improve your skin. The above fruits and vegetable juices naturally fight all skin problems such as acne, dark spots, dullness, and premature aging and even protect you from numerous outer damage. It’s time to take smart action. Grab your favorite juice recipe and see how your skin looks better than before.

Inspiration

15 Refreshing Juices To Drink For Glowing Skin And Easy Recipes You’ll Love!

https://toneop.care/blogs/juice-to-drink-for-glowing-skin?srsltid=AfmBOopicSgk-_a84QzGM29f4AcnpQGiFZYkamDpjBKv-XhVn5bBHtX3

15 Best Fruit and Vegetable Juices for Glowing Skin

https://parenting.firstcry.com/articles/15-best-fruit-and-vegetable-juices-for-glowing-skin

15 Best Fruit and Vegetable Juices for Glowing Skin

https://www.theauric.com/blogs/news/15-fruit-juices-for-glowing-skin?srsltid=AfmBOoqecQI3fLSY4fhc9kKZi9-rY5rNL7Vp8XVaoU7l8GSSAro1Vrg1

12 Easy To Prepare Juices For Glowing Skin That Truly Work!

https://www.bebeautiful.in/all-things-skin/essentials/juices-for-glowing-skin#12-apple-juice

The post 15 Best Juices for Clear Skin: Get That Glow Naturally first appeared on The Lifestyle Book.

While searching for a quick snack, we often grab unhealthy choices because finding easy healthy snacks that fit every lifestyle can be challenging. This blog will do some magic for quick recipe finders who want to balance taste and nutrition without compromising on any. Whether you need a quick bite for your kids, something to take to work, or a delicious snack at home, these quickly prepared snacks will go beyond words to appreciate the taste.

In the blog, we’re sharing these 15 recipes that cover it all: incredible taste, hassle-free preparation, and no time-consuming cooking without sacrificing nutrition. Plus, each recipe is linked to a Pinterest pin, so you can save your favorites for later!

Why We Love These Quick Snacks Recipes

• Simple and Quick: All the recipes below are easy and quick to prepare, perfect for busy schedules or when you need some easy healthy snack recipes to make and carry on the go. No complex ingredients or time-consuming cooking is required at all.

• Healthy & Delicious: All the recipes use wholesome and nutritious ingredients to help your body get the required carbs, fats, and nutrition, helping you avoid unhealthy processed snacks and the preparations ensure nutrition with a yummy taste.

• All-Time Favourite: Whether you’re preparing for a school lunch, afternoon pick-me-up, or a snack for a party, these options are suitable for any occasion and age. They offer some of the best and easiest healthy snack ideas for school.

15 Easy & Quick Healthy Snacks Recipes

Here are the simple, quick yet super healthy snack, recipes that can help you live healthy happy, and with a full tummy even in your busiest schedules. A glimpse of all the recipes along with their amazing benefits can be read below and the detailed recipes can be saved for later to make quickly when needed!

1. Hummus & Avocado Veggie Wrap

This easy & healthy savory snack is perfect for a quick, healthy bite. Spread mashed avocado over a whole grain wrap, add veggies like spinach, cucumbers, and bell peppers or any of your choice, and roll it up for a satisfying taste.

Why you must try this:

• High in healthy fats from avocado.
• Rich in fiber from whole grains and veggies.
• Keeps you full and energized for longer hours.
• Super yummy in taste.

2. Peanut Butter Banana Bites

For healthy snack ideas that even the pickiest eaters will love, try these peanut butter banana bites. Simply spread peanut butter between banana slices and freeze for a cold, creamy treat. Adding chocolate dressing on top will do wonders if serving kids.

Why you must try this:

• Protein-rich from the peanut butter.
• No added sugar, yet best for sugar cravings as natural sweetness from the banana.
• Kid-approved and easy to prepare with fewer ingredients and no baking hassle.

3. Greek Yogurt Parfait

Just layer some Greek yogurt, fresh berries, and a bit of granola and you are done with an easy, healthy snack. The yogurt gives you protein, the berries add a natural sweetness and vitamins, and the granola brings a nice crunch and fiber. It’s a perfect and easy healthy snack for kids as well as adults—whether you need a quick breakfast, an afternoon snack, or something after a workout.

Why you’ll love this:

• It is high in protein because of the Greek yogurt.
• You get antioxidants from the berries.
• Quick to prepare and super yummy, ideal for school or work.
• The creamy and crunchy combination will take your tastebuds to another level.

4. Veggie Sticks with Hummus

Fresh veggie sticks paired with hummus are a quick healthy snack that’s not just super in taste but also perfect for work or on-the-go. Carrot sticks, celery, and cucumbers offer the crunch, while hummus adds a creamy, delicious flavor.

Why you’ll love this:

• Rich in fiber and vitamins.
• Protein-packed hummus keeps you satisfied.
• Great for snacking anytime, anywhere.
• Amazing in taste so you might end up binge-eating this in your next Netflix marathon.

5. No-Bake Energy Balls

These energy balls are a quick and healthy snack made with very few ingredients, just oats, peanut butter, and a little honey. They’re super easy to whip up and take less than 5 minutes to prepare. Just mix everything together, roll them into balls, and you’ve got perfect and easy healthy snacks on the go. They’re packed with fiber and protein from the oats and peanut butter, giving you a nice energy boost without any fuss. Plus, they’re great for both kids and adults —whether you need quick healthy snacks between meals or something to keep you going throughout the day.

Why you’ll love this:

• High in protein and healthy fats.
• Natural energy boost.
• Perfect for work or a pre-workout snack.
• Super quick and easy to make and tastes amazing.

6. Apple Slices with Almond Butter

A simple snack of apple slices with almond butter is delicious, nutritious, and easy to prepare. The crunch of the apples combined with the creamy almond butter makes for a satisfying treat. If you’ve heard of this combination before, try it once, and along with a crunchy yummy taste, it will also give you all the healthy fats and fiber.

Why you must try this:

• High in fiber from the apples.
• Packed with healthy fats from almond butter.
• Ideal for kids and adults.
• Just need apples and almond butter and you have an amazing healthy option.

7. Turkey Cheese Cucumber Roll-Ups

The cucumber and turkey cheese roll-ups are a refreshing and good healthy snack that’s perfect for when you need something quick and satisfying. The turkey provides lean protein, the cucumber adds a cool, crisp texture, and the cheese gives it that rich, savory flavor we all love. It’s a great snack for both kids and adults and works well for a light lunch or a healthy option between meals.

Why you should try this:

• Low-carb and high-protein.
• Refreshing, crunchy, and perfect for a light snack.
• It’s not just a great choice for a quick make but an easy healthy snack for work too.
• Easy to prepare with fewer ingredients and when needed in less time.

8. Frozen Yogurt Bark

This frozen yogurt bark is a refreshing snack for warm days. Spread Greek yogurt on a tray, sprinkle with fresh fruits and nuts and freeze for a delicious, cooling treat.

Why you won’t miss this:

• Packed with protein from Greek yogurt.
• A refreshing, low-calorie.
• Ideal for kids and teens.
• Has a creamy and crunchy texture with fruits, berries, and nuts.
• No baking, no cooking, and easy to prepare without many ingredients.

9. Cheese and Whole Wheat Crackers

For a quick snack that feels like an adult Lunchable, pair whole wheat crackers with slices of cheese. This simple combo offers a great balance of protein, carbs, and flavor. It is not only good for adults but kids love the taste with the combination.

Why you’ll love this:

• Great source of calcium and protein.
• Whole grains provide fiber and energy.
• Portable and easy for on-the-go snacking.
• Kids and adults both like it so no separate snacks to pack while on the go for kids and adults.
• Easy and quick to prepare.

10. Hard-boiled Eggs with Avocado

Hard-boiled deviled avocado eggs are a snack powerhouse on their own, but when you pair them with creamy avocado, they become even more filling and nutritious. The eggs provide a great source of protein, while the avocado adds healthy fats and a smooth texture. Together, they make a satisfying snack that keeps you full for longer, perfect for when you need something quick, easy, and super healthy.

Why you must try this:

• High in protein from the eggs.
• Packed with healthy fats from the avocado.
• Simple to make and perfect for all ages.
• Tastes super yummy and keeps you full for longer to support weight loss too.

11. Trail Mix

Homemade trail mix is a customizable and easy snack. Combine nuts, seeds, dried fruit, and a few dark chocolate chips for a nutritious blend that’s perfect on the go. It’s easy and quick to make and keeps you full for a longer time.

Why you’ll love this:

• Packed with healthy fats and fiber.
• Great for snacking between meals.
• Easy to make in large batches.

12. Mini Caprese Skewers

These mini Caprese skewers are a fresh and savory snack made with just a few simple ingredients: fresh mozzarella, cherry tomatoes, and basil leaves. Drizzle them with a little balsamic glaze, and you’ve got a delicious, bite-sized snack that’s both light and flavorful. They’re super easy to make and perfect for a quick snack, appetizer, or even a party platter. The combination of creamy mozzarella, juicy tomatoes, and fragrant basil is always a crowd-pleaser.

Why you’ll love this:

• High in calcium from the mozzarella.
• Packed with antioxidants from the tomatoes.
• Perfect for parties or quick snacks.
• Awesome presentation and so looks nice to serve guests

13. Rice Cake with Almond Butter and Berries

For a light and crispy snack, simply spread some peanut butter on a rice cake and top it off with a little chocolate dip. It’s the perfect combination of crunchy, creamy, and sweet, making it great for a quick breakfast or a mid-day pick-me-up. This snack is not only easy to make, but it also offers a nice balance of protein from the peanut butter and a touch of indulgence from the chocolate.

Why you’ll love this:

• Low in calories but high in healthy fats and fiber.
• Rich in antioxidants.
• Quick and easy to assemble.
• Tasty yet healthy and handy to eat on the go.

14. Carrot and Celery Sticks with Greek Yogurt Dip

Crunchy veggie sticks like carrots and celery pair wonderfully with a protein-packed Greek yogurt dip. This refreshing and savory snack is great for everyone.

Why you’ll love this:

• Low-calorie and rich in vitamins.
• High in protein from the Greek yogurt.
• Perfect for dipping and snacking.

15. Baked Zucchini Chips

For a crispy, savory snack that’s low in calories, give these baked zucchini chips a try. Thinly slice zucchini, bake it until golden and crispy, and lightly season for a delicious and healthy alternative to traditional chips. They’re simple to make and perfect for satisfying your crunchy cravings without all the extra calories. Whether you need a guilt-free snack or a side dish, these zucchini chips are a tasty option.

Why you must try this:

• Low-calorie, high-fiber snack.
• Quick and easy healthy snacks for picky eaters.
• Easy healthy snacks for kids for school or an after-work snack.
• Tastes yummy and keeps your healthy munchies snacks habit healthy.

Takeaways:

These 15 easy healthy snack recipes provide versatile options for all ages and occasions, from easy healthy snacks for teens and kids to convenient choices for work. They are quick to prepare, making them perfect for those with busy lifestyles, without compromising on nutrition. Each recipe is prepared with nutrient-dense ingredients that offer essential proteins, healthy fats, fiber, and antioxidants, helping to keep you energized and satisfied.

Whether you prefer savory options like veggie sticks with hummus or sweet treats like Greek yogurt parfaits, there is a snack for every craving. These recipes serve as healthier alternatives to traditional snacks, offering you a nutritious way to snack throughout the day while avoiding excess sugar, unhealthy fats, and preservatives. With these easy healthy snack ideas, you can easily enjoy delicious, wholesome snacks anytime, wherever you are.

Frequently Asked Questions

1. What are some good snacks for picky eaters?

Snacks like peanut butter banana bites, Greek yogurt parfaits, and apple slices with almond butter are great for picky eaters as they offer familiar flavors in a healthy, fun format.

2. How can I make quick and healthy snacks for work?

You can prepare snacks like trail mix, cheese whole wheat crackers, or veggie sticks with hummus in advance for a quick and nutritious option during work breaks.

3. What are some healthy snacks for kids?

Healthy snacks for kids include Greek yogurt parfaits, peanut butter banana bites, and hard-boiled eggs with avocado, all of which are simple, nutritious, and kid-approved.

4. Are these snacks suitable for a low-carb diet?

Yes, many of the snacks like cucumber and turkey roll-ups and hard-boiled eggs with avocado are low in carbs, making them great options for anyone following a low-carb diet.

References:

1. Medical News Today, Why is avocado good for you? , Medically reviewed by Katherine Marengo LDN, R.D., Nutrition — Written by Megan Ware, RDN, L.D. — Updated on January 26, 2024.

2. Healthline, Is Peanut Butter Good or Bad for Your Health? Medically reviewed by Jared Meacham, PhD., RD, CSCS — Written by Kris Gunnars, BSc and Rachael Ajmera, MS, RD — Updated on October 10, 2024

3. WebMed, Health Benefits of Greek Yogurt, Medically Reviewed by Zilpah Sheikh, MD on July 25, 2023

4. Health, Health benefits of Zucchini, Medically reviewed by Simone Harounian, MS, August 19, 2024

5. Healthline, Health Benefits of Nuts, Written by Franziska Spritzler on July 27, 2023

The post 15 Easy Healthy Snacks: Quick Recipes and Ideas for All Ages and Occasions first appeared on The Lifestyle Book.

If you’ve taken a strict weight loss challenge this year and aren’t aware of the best high-protein foods that keep you on track of body weight loss while maintaining your muscles and tissue at the same time. Then hold your horses; you’ve clicked on the right blog this time. This piece of informational content will guide you through the list of the best high-protein foods that must be included in your daily diet for a balanced protein intake during your weight-loss challenge. 

However, please note the amount of protein intake entirely depends on your health needs, physique, and overall activity level. Plus, it’s also important to maintain an adequate intake of other nutrients during your journey.

Why is protein important for weight loss? 

Many people often associate protein with only muscle building, but do you know protein plays a significant role in weight loss too? Indeed, protein helps one keep your tummy full and also boosts one’s metabolism.  The reasons why protein is equally crucial for weight loss are: 

It helps satisfy the hunger needs effectively

Protein helps you keep your stomach full and highly satiated with less food. That means protein is a good way to prevent habits of overeating and snacking limitless.

It supports muscle retention 

Losing muscle and fat is a common risk associated with weight loss. To maintain a greater metabolic rate while losing weight, protein helps retain lean muscle mass. Long-term weight maintenance may be facilitated by maintaining muscular mass, as muscles burn more calories when at rest.

It helps regulate blood sugar levels

Meals with proteins help maintain blood sugar spikes that further minimize sudden cravings and energy downs. That means protein as a nutrient makes it easier to stick to your perfectly balanced diet.

19 Best High-Protein Foods: A List For Your Weight Loss Journey

1. Almonds

Nuts such as almonds have proven to be one of the best sources of protein foods that supply many essential nutrients such as vitamin E, manganese, and magnesium. Almonds are high in plant-based protein. Nutritionists consider almonds healthy since they should be taken daily for the prevention of heart diseases like bad cholesterol and high blood pressure.

2. Quinoa

Quinoa is a tiny seed from a plant without gluten and rich in high proteins. It will not only comprise proteins, but it will also encompass all nine essential amino acids, making quinoa one of the best kinds of protein food available for breakfast. It also helps satiate hunger and further works in your weight-loss journey.

3. Greek Yogurt

In your weight loss journey, Greek Yogurt can be your ideal protein friend. It is a complete nutrition powerhouse that contains protein, calcium, and probiotics. Greek Yogurt contains a thick consistency that results in breaking down into fewer carbohydrates and less sugar, making it easy to digest. This high-protein vegetarian food option must be added to your breakfast or snack if you’re serious about shedding pounds.

4. Peanut butter

Sure, peanut butter may contain calories, but you cannot neglect that it has always been low in carbohydrates. In fact, peanut butter may very well add great amounts of protein and “healthy” fats to your weight loss plan that sounds good and healthy, right? Further, peanut butter will help you eat fewer calories, curb your hunger, and enhance positive body composition.

5. Cottage Cheese

Cottage cheese is high in calcium phosphorus and vitamin B12 along with ribs—a low-calorie, rich protein source, making it an excellent source of protein for vegetarians and others alike. 

Moreover, it is suitable to mix into dishes and eat—alongside pretty much any meal: pancakes, stew, scrambled eggs, salad—even in lasagna because it adds protein while having a savory flavor and is available at any time of day. Just half a cup of cottage cheese contains no less than 14 grams of protein—the perfect little snack to satisfy the appetite while losing weight. 

6. Lean Meats

Lean meats are going to be better sources in terms of protein quality – as well as other nutrition, including zinc and iron. Some of the low-fat meats include pork loin, turkey chicken breast, and lean ground beef. These are healthy and fit really well among high-protein foods. For being on a healthy diet plan, lean meats are considered one of the best high-protein foods for weight loss.

7. Fish

A sea-based food item, fish is another amazing source of high protein for non-vegetarians that contains important vitamins and minerals such as iodine, vitamin B12, and selenium. Adding fish to your diet helps you fight various heart diseases and assists you in your body weight loss challenge. Further, you can try a variety of fish to make your preparations, like salmon, tuna, and even mackerel.

8. Eggs

Eggs are a cheap option and a highly nutritious source of protein to take from. Eggs have always served their good nutritional elements. Indeed, a big egg contains approximately 6 grams of protein, which is ideal to meet the diet requirement. To set off your day bright, eggs are the one of best protein foods for breakfast to curb your appetite and fulfill your nutritional needs. 

9. Chickpeas

Chickpeas (chana) is impressively a full-protein-packed legume that is extremely rich in fiber. Further, when we talk about its nutritional value, then one cup of drained chickpeas contains an absolute 10.7 g of protein and 9.6 g of fiber along with significant nutrients like phosphorus, manganese, and vitamin B6. 

10. Chia Seeds

Out of all high-protein, low-calorie foods, chia seeds would be on the list. If not, this would be an incomplete list. Chia seeds come from a plant called Salvia hispanica. These plants are natively found in South America, mainly Mexico and Guatemala. They are considered to be the richest sources of iron, magnesium, calcium, omega 3, and antioxidants, which would help one’s body achieve a good weight loss process.

11. Tofu

Tofu is that offshoot of an oil plant form that works as an unsaturated, healthy source for human consumption, and it is derived from plant-made soybeans. It renders very essential amino acids and proteins needed for muscles. It is calcium, copper, manganese, and selenium-dense as an extra advantage. Also, even if you wouldn’t like having raw tofu as is, there are many other different preparations you can make and best of all, it serves as an animal protein substitute.

12. Nuts and seeds

You can’t avoid nuts in low-calorie as they are some of the best high-protein foods to include in your diet. An excellent example of a protein plant source is the nuts cashew, pistachio, walnut, and almond. They also provide healthy fats and nutritious fiber that help in having that slim waistline. In the morning, you can take the required quantity. They can also be had as a snack in the evening. You can add them to smoothies and eat them as nut butter.

13. Lentils

Next come “lentils,” high-protein foods among vegetarian food items. The fiber of lentils serves the purpose of intestinal health maintenance by stimulating good bacteria propagation in the colon. It cures many severe diseases, including cancer, heart arrhythmias, diabetes, pericardial disease, and many other diseases independent of these. They are also high in manganese, iron, and folate. Additionally, they contain significant levels of antioxidants and other beneficial plant-based substances.

14. Low-fat dairy products

According to various research studies, high-protein dairy foods ensure weight loss advantages. Milk and cheese kinds of low-fat dairy products can help you with weight loss and support bone health. They are great protein foods for breakfast or even late-night low-fat food before sleep. 

15. Green peas

Green peas provide high-protein nutritional value. This excellent food is cheap, easily accessible, and well mixed with bundles of food recipes. Consuming peas helps in losing weight by preventing overeating, enhancing metabolism, and also improving the digestive system.   In addition, perfectly cooked green peas contain around 4.12 g of protein per half cup.  

16. Beetroots

Fiber, which is plentiful in beetroots, is good at regulating digestion. They are excellent for people who wish to increase their protein intake since they contain lots of proteins. On top of that, they have nitrates, which are capable of reducing blood pressure. Beets may be juiced, mashed, or roasted. They may be enjoyed as a side dish or added to salads. Because they are high in fiber and low in calories, beets can help you lose weight. A cup of raw, sliced beets gives you around 2.2 grams of protein. 

17. Whole grains

Whole grains are a well-known food for being nutritious. Some whole grains are higher in protein and thus better than others, helping you better in your weight loss challenge. Try to include whole-grain pasta or high-protein crackers into your high-protein food list, as these grains provide your body with fewer calories. 

18. Beans

Beans are impressively healthy and are among the best high-protein foods. They are the dense fiber that helps you curb your high-calorie intake and even works best for minimizing your overeating habits. As stated in the research published in Food and Nutrition, if you include beans in your meals, your next meal will contain about 12 percent fewer calories.

19. Shrimp

The low-calorie sources of protein include shrimp in the list, which makes it a good food source for iodine and selenium, required by the thyroid for its functions. Besides, they are richly packed with nutrients like antioxidants, choline, vitamin B12, and omega-3 fatty acids, which enhance health and metabolism. Besides, it also contributes to body weight maintenance.

Final Words

In summary, we can say the right amount of high proteins is equally important for cells and tissue. In other words, these foods not only help control appetite and increase satiety but also contribute to metabolic boost and muscle maintenance. Further, one cannot neglect the essential nutrients while losing body weight, as the body needs a proper diet to maintain overall functionality. Therefore, you cannot ignore the significance of a balanced diet. The only difference lies in the “healthy weight loss,” because losing weight alone is not an effective solution. 

References:

1. 16 Delicious High-Protein Foods https://www.healthline.com/nutrition/high-protein-foods
2. 10 Lean Protein Foods For Weight Loss To Help You Drop Extra Kilos https://www.healthshots.com/healthy-eating/nutrition/lean-protein-foods-for-weight-loss
3. 22 High-protein, Low-calorie Foods to Aid Your Weight Loss https://www.myjuniper.com/blog/high-protein-low-calorie-foods
4. High-Protein Foods to Lose Weight https://www.a.com/healthy-life/info/7410/high-protein-foods-to-lose-weight
5. What Foods Are High in Protein? https://www.medicalnewstoday.com/articles/321522#vegetarian-high-protein-foods
6. 15 Best High-Protein Foods for Weight Loss https://www.eatthis.com/protein-foods-for-weight-loss

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Have you ever experienced a relentless, itchy rash that leaves you uncomfortable and frustrated? If so, then you are not alone. 1 out of 10 people also suffer from eczema, a condition that is often seen as red, naturally inflamed patches on the skin that become severely itchy and can even lead to infections if scratched. This constant battle against this condition feels like a never-ending cycle of discomfort and irritation for many. 

Even though modern medicine provides many treatments such as eczema treatment creams, sometimes the best relief comes from nature. People are learning that natural remedies can soothe the skin and provide the relief they seek. So here we are sharing some of the natural ways to heal eczema and restore your skin health with practices and remedies that can be easily found in your homes.

Let’s begin!

How to Stop Eczema Itching Immediately

If you have experienced the eczema flare, you might have an idea of how annoying the itch can be. All that is needed is a quick relief. So consider these methods to soothe the skin immediately. 

1. Apply Cold Compress 

First and foremost, try applying a cool compress or a cold pack to the affected area. It can do wonders in stopping eczema itching immediately, making it one of the most effective eczema itching remedies. Just remember to leave it for 5-10 minutes on the area for the best results.

2. Take a Bath 

When you are in search of natural ways to heal eczema, nothing can beat the goodness of baths. You can try taking a bleach, sea salt, or a colloidal oatmeal bath to help with the relief you need. Just remember to keep the water lukewarm so it doesn’t irritate your skin. 

• Bleach Baths: Diluted bleach baths can be very effective in reducing the bacteria on the skin and helping with eczema flare-ups. In fact, some research even claimed that these baths reduced the need for topical medications. So, to try it at home, there is a special recommendation by the American Academy of Dermatology (AAD) to add half a cup of regular strength (6%) bleach in a whole tub of water. For the best result, soak for not more than 10-15 minutes and apply fragrance-free moisturizer to keep the skin hydrated and healthy.
• Colloidal Oatmeal: On the other side, oatmeal baths are another remedy that many find incredibly calming. This is because oats contain compounds that reduce itch and inflammation. To prepare the oatmeal bath, use freshly ground oats and soak them in water for about 15 minutes until they swell. Then, use this thick, cream-like material for bathing. After that, avoid rubbing your skin harshly with a towel, and only pat it dry and apply moisturizer.

3. Wet Wraps

Wet wraps are a relatively new method of treating eczema. It has also been studied and found to be very effective in reducing eczema flare-ups and repairing the skin barrier. 

To perform a basic wet wrap, make sure the skin is damp, then apply a moisturizer over it. Next, cover the surface with a layer of moistened fabric or gauze. Then, cover it with another dry layer of gauze. This method has some major advantages over the other methods. First, when you cover the area, there is less chance that you will scratch it. Secondly, it keeps your moisturizer from rubbing off your clothes or sheets.

How to Heal Eczema Naturally with Topical Methods

Apart from bathing and cold compresses, there are some topical methods that you can use to get effective eczema rash relief. 

1. Petroleum Jelly 

Petroleum jelly, often branded by the name Vaseline, is one of the go-to recommendations doctors make for treating eczema. Because of its occlusive properties, it forms a barrier on the skin that stops water from evaporating. Along with it, petroleum jelly also has antibacterial, anti-inflammatory, skin-regenerating, and healing properties, making it a great choice for controlling eczema symptoms. 

Another great thing about petroleum jelly is that it doesn’t have any scents or allergens in it, so it’s safe for sensitive skin in both adults and kids. Research backs up its effectiveness, showing that regular use can greatly enhance the skin’s protective function and lower eczema flare-ups. 

The best way to use Vaseline for eczema is to use it on your skin after showering when the skin is moist and it is easy to rub it in. 

2. Aloe Vera

Who isn’t aware of the soothing properties of aloe vera? The gel found inside its leaves has been shown to moisturize the skin, reduce inflammation, and promote healing, making it a remedy to heal eczema naturally. 

You can make your own aloe vera gel and cure eczema fast at home by just splitting the fresh aloe vera leaf and scooping out the gel from it. Apply this gel to the affected area several times a day. If you choose the store-bought options, select from the unprocessed versions that are free from fragrance and alcohol. 

3. Apple Cider Vinegar 

Another kitchen ingredient that can be used to cure eczema fast at home is apple cider vinegar (ACV). It has been approved to regulate skin pH levels, easing inflammation caused by eczema. 

To use it for eczema, dilute it with water in a ratio of 1:1 (one part vinegar to one part water). You can apply the mixture directly to the affected area with a cotton ball, make a wet wrap, as we have mentioned above, or add it to a warm bath to soothe larger areas of skin. 

4. Coconut Oil

Next on our list is coconut oil, which is not only great for cooking but also works really well for soothing dry and inflamed skin. Virgin coconut oil especially has shown promising results in reducing eczema symptoms, with some studies seeing a 47% improvement. 

Using coconut oil is very easy; just apply it on the skin like your regular moisturizer twice daily to see the symptoms improve. However, if you have an allergy to coconuts, then it is better not to apply it on the skin at all or do a patch test beforehand. 

5. Sunflower Oil

Just like coconut oil, sunflower oil has also been studied to be effective in treating eczema symptoms. It helps to boost skin barrier function, prompting it to retain moisture. It also has its own anti-inflammatory properties. To reap the benefits of sunflower oil, simply apply it twice daily to the affected areas or your entire body.

6. Honey 

Another ingredient from the kitchen that can be used as one of the natural ways to heal eczema is honey. It is famous not only for being a natural sweetener but also for its antimicrobial properties that help soothe the itchy rash very easily. 

The best in this regard is manuka honey, which has been shown to improve eczema symptoms within 7 days. This honey is specially sterilized in the labs to remove any pollens for its use in topical treatment for itch wounds and burns. 

All you have to do is apply manuka honey after cleaning and drying the skin, then spread a thin layer over the rash, and then wrap it in a bandage. Let it be covered for a few hours, remove the bandage, and clean the area. 

Even though all of these ingredients are safe to use on the skin, it is always a good idea to play it safe. Just do a patch test before trying anything new on the skin. It will help you avoid any unpleasant reactions and enjoy the relaxing effects without worrying.

Natural Ways to Heal Eczema With Diet & Food

Now that we have learned some of the best natural remedies to deal with eczema, it is equally important to follow a consistent care routine to avoid future eczema flare-ups.

Here are some tried and tested methods on how to cure eczema permanently while keeping your skin smooth and calm.

1. Take Probiotics

Probiotics are the nutrients made up of organisms like bacteria and yeast. These foods can help with balancing the gut microbiome that is linked to eczema flares as symptoms. Research has shown that consuming probiotic-based foods can help with eczema, promoting healthier skin from the inside out. 

While there are many probiotic supplements available on the market, we suggest getting these benefits from natural foods instead. Foods like sauerkraut, yogurt, and kimchi are examples. Try adding these foods into your daily meals no matter what meal of the day it is—a scoop of yogurt for breakfast, a side of kimchi for lunch, or a platter of sauerkraut for supper. 

2. Vitamin D 

Research has shown that people who have lower vitamin D levels in their bodies tend to have more chances of developing eczema. To help fight this, you can consider adding a vitamin D supplement to your diet. Vitamin D has been shown to help people with eczema by up to 67%.

This vital vitamin improves the skin’s defenses, lessens the intensity of eczema flare-ups, and strengthens the body’s reaction to inflammatory diseases.

Summing it Up 

So there you have it! We have recommended you the best eczema treatment options available that you can try from the comfort of your home. From soothing baths and topical treatments to dietary adjustments and probiotics, all of these methods can surely make a difference in your skin health and manage eczema. 

So don’t let that itch take control of your life. Try any of these natural ways to heal eczema according to what you feel will work for you. Still, you have to remember that consistency is the key. Just make these methods a part of your daily routine, and you may find the relief you were searching for! 

And if you have tried any of these tips, do share your experience in the comments down below. 

While you look into these natural remedies for eczema, why not take a moment to learn about the thoughtful wellness gifts that can help your health journey? Our article on Wellness Gifts has a lot of great ideas for gifts that will not only make someone feel better but also show them you care.

FAQs

How do I naturally cure my eczema?

Many people have found that using a regular skincare routine and adding natural remedies like coconut oil and meditation have helped reduce eczema flares. 

What is the fastest way to heal eczema?

Eczema does not have a complete cure as yet, but the symptoms are very easily managed by natural remedies, such as moisturizing the body, using soothing baths, applying aloe vera, and avoiding triggers. 

What is your body lacking if you have eczema?

Though not necessary, the body can be lacking in some fatty acids, vitamin D, or hydration deficiencies that can damage the skin barrier and trigger eczema.

Which oil is best for eczema?

Coconut oil is an excellent choice for eczema due to its moisturizing properties and ability to help reduce inflammation. Some research also suggests sunflower oil. 

Does Vaseline help eczema?

Yes, petroleum jelly (Vaseline) is very good for eczema because it keeps moisture in the skin and forms a shield to protect it. This helps to soothe and heal the skin.

References 

1. Tian, J., Zhang, D., Yang, Y., Huang, Y., Wang, L., Yao, X., & Lu, Q. (2023). Global epidemiology of atopic dermatitis: a comprehensive systematic analysis and modelling study. British Journal of Dermatology, 190(1), 55–61. https://doi.org/10.1093/bjd/ljad339
2. Maarouf, M., & Shi, V. Y. (2018). Bleach for atopic dermatitis. Dermatitis, 29(3), 120–126. https://doi.org/10.1097/der.0000000000000358
3. Atopic dermatitis: Bleach bath therapy. (n.d.). https://www.aad.org/public/diseases/eczema/childhood/itch-relief/bleach-bath
4. Correa, M. C. M., & Nebus, J. (2012). Management of Patients with Atopic Dermatitis: The Role of Emollient Therapy. Dermatology Research and Practice, 2012, 1–15. https://doi.org/10.1155/2012/836931
5. Lee, J., Lee, S., Kim, D., & Bang, D. (2007). The effect of wet-wrap dressing on epidermal barrier in patients with atopic dermatitis. Journal of the European Academy of Dermatology and Venereology, 21(10), 1360–1368. https://doi.org/10.1111/j.1468-3083.2007.02277.x
6. Armstrong, J., Rosinski, N. K., Fial, A., Ansah, S., & Haglund, K. (2022). Emollients to prevent eczema in High-Risk infants. MCN the American Journal of Maternal/Child Nursing, 47(3), 122–129. https://doi.org/10.1097/nmc.0000000000000809
7. Cabout, E., Eymere, S., Launois, R., Séité, S., Delvigne, V., Taïeb, C., & Reguai, Z. (2021). Cost-effectiveness of Emollients in the Prevention of Relapse among French Patients with Atopic Dermatitis. Acta Dermato Venereologica, 0. https://doi.org/10.2340/00015555-3873
8. Luu, L. A., Flowers, R. H., Gao, Y., Wu, M., Gasperino, S., Kellams, A. L., Preston, D. C., Zlotoff, B. J., Wisniewski, J. A., & Zeichner, S. L. (2021). Apple cider vinegar soaks do not alter the skin bacterial microbiome in atopic dermatitis. PLoS ONE, 16(6), e0252272. https://doi.org/10.1371/journal.pone.0252272
9. Nadora, D., Burney, W., Chaudhuri, R. K., Galati, A., Min, M., Fong, S., Lo, K., Chambers, C. J., & Sivamani, R. K. (2024). Prospective Randomized Double-Blind Vehicle-Controlled study of Topical Coconut and Sunflower Seed Oil-Derived Isosorbide diesters on atopic dermatitis. Dermatitis, 35(S1), S62–S69. https://doi.org/10.1089/derm.2023.0329
10. Silverberg, N. B. (2017). Selected active naturals for atopic dermatitis: Atopic Dermatitis Part 1. Clinics in Dermatology, 35(4), 383–386. https://doi.org/10.1016/j.clindermatol.2017.03.011
11. Eteraf-Oskouei, T., & Najafi, M. (2013b, June 1). Traditional and Modern Uses of Natural Honey in Human Diseases: a review. https://pmc.ncbi.nlm.nih.gov/articles/PMC3758027/
12. Alangari, A. A., Morris, K., Lwaleed, B. A., Lau, L., Jones, K., Cooper, R., & Jenkins, R. (2017). Honey is potentially effective in the treatment of atopic dermatitis: Clinical and mechanistic studies. Immunity Inflammation and Disease, 5(2), 190–199. https://doi.org/10.1002/iid3.153
13. Makrgeorgou, A., Leonardi-Bee, J., Bath-Hextall, F. J., Murrell, D. F., Tang, M. L., Roberts, A., & Boyle, R. J. (2018). Probiotics for treating eczema. Cochrane Library, 2018(11). https://doi.org/10.1002/14651858.cd006135.pub3
14. Huang, C. M., Lara‐Corrales, I., & Pope, E. (2018). Effects of Vitamin D levels and supplementation on atopic dermatitis: A systematic review. Pediatric Dermatology, 35(6), 754–760. https://doi.org/10.1111/pde.13639
15. Koch, C., Dölle, S., Metzger, M., Rasche, C., Jungclas, H., Rühl, R., Renz, H., & Worm, M. (2008). Docosahexaenoic acid (DHA) supplementation in atopic eczema: a randomized, double-blind, controlled trial. British Journal of Dermatology, 158(4), 786–792. https://doi.org/10.1111/j.1365-2133.2007.08430.x
16. Nadora, D., Burney, W., Chaudhuri, R. K., Galati, A., Min, M., Fong, S., Lo, K., Chambers, C. J., & Sivamani, R. K. (2024b). Prospective Randomized Double-Blind Vehicle-Controlled study of Topical Coconut and Sunflower Seed Oil-Derived Isosorbide Diesters on atopic dermatitis. Dermatitis, 35(S1), S62–S69. https://doi.org/10.1089/derm.2023.0329

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Are you struggling with your body and have already consumed many medicines and treatments but still don’t feel a positive change? Well, we understand your pain, as we are all in the same boat with the same challenges. But, the good news is that many people are now self-aware and have adopted natural health practices in their lifestyles to live a joyful life.

If you lack knowledge and wonder about natural health practices and how we can practice them, hold on; we’ve got you. In this article, we will learn different approaches to holistic wellness and how they can benefit you in every stage of your life.

Natural Health Practices: A Brief Overview

Instead of relying on medicines and expensive treatments, people care for themselves using natural methods called “natural health practices.” These simple yet unique approaches provide secure, eco-friendly, effective solutions to various health-related problems. Moreover, practicing healthy choices every day leads to holistic living.

Additionally, feeding your body naturally without medications gives your soul eternal joy. Natural health practices focus on maintaining your overall wellness via natural methods. Therefore, these practices are a natural way to deal with health issues. Now, it’s time to get back to our traditional natural methods.

13 Ways To Feed Your Body With Natural  Health Practices

1. Develop Healthy Eating Habits in Your Daily Life

One must nurture one’s body with healthy eating habits. Did you know that healthy eating habits not only maintain body wellness but also significantly reduce stress levels? The Eatwell Guide states that we should add 5 different portions of green veggies and fruits to our daily routine, along with juices not exceeding a total quantity of over 150 ml daily.

2. A balanced amount of daily protein

If you’re unsure what to add to your nutritional diet, here’s the way out. Feeding our body with proper proteins builds our muscles and allows them to heal. We can find good sources of proteins easily on the market.

Above all, non-vegetarian foods are one of the best sources of protein and vitamin intake. Along with its nutritional value, it also contains a good amount of vitamin B12. Moreover, if you are vegetarian, then worry not; plenty of food items are in your everyday diet. For instance, pulses, whole grains, nuts, and soybeans. 

3. Minimise processed foods and added sugars

Consumption of processed foods negatively impacts the body. These processed foods contain various chemicals, trans fats, saturated fats, added sugar, and artificial ingredients that significantly increase the high risks of heart disease, type 2 diabetes, and cardiovascular diseases.

Along with it, added sugars are sugars that do not naturally occur in your foods. That means they are artificial sweeteners unsuitable for one’s body. But it does mean sugar is an unhealthy food. Instead, the body needs natural sugars, as they are essential carbohydrates. The point here is that added sugars are not healthy. 

4. Mindful eating and control over food cravings

Mindful eating is another holistic healing practice that can promote your body and mind’s well-being. If you’re mindful of what you eat, it can enhance your digestion performance in a much better way. Along with this, portion control can satisfy your cravings with less food. This will help you develop better food choices in the long run.

5. Herbal remedies and natural supplements

Traditional methods are among the best natural health practices. In the past, our ancestors did not rely on medications; instead, they used herbal and homemade remedies that did not harm their bodies. Today, the market for herbal remedies and natural supplements is flourishing with surprising demand, considering their impressive health benefits.

6. Herbal teas have magical healing powers

Many people don’t know, but herbal teas promote holistic wellness by helping with digestion and relaxation and enhancing the quality of life among people who consume herbal teas instead of caffeine. There are many herbal teas like peppermint, ginger, chamomile, hibiscus, echinacea, and many more. You can read more relevant articles on it to gain comprehensive knowledge and additional benefits.

7. Incorporates natural supplements and multivitamins

Taking natural supplements along with your diet is a smart decision many people make and helps them get a step ahead of others. Natural supplements like Omega-3 fatty acids, probiotics, minerals, and multivitamins are suitable for excellent health and fulfill your nutritional needs with less effort.

8. Mind and body practices for your holistic wellness

Our lifestyle today is full of daily challenges, which leads to regular pressure and anxiety. Everyday stress is now a part of our lifestyle. That’s why keeping the body and mind connected is necessary. Many studies have shown that mind-body practices are good for the overall healing process. Let’s understand how we can practice these natural health practices.

9. The ultimate power of practicing yoga as a natural health practice

Do you know a deep connection exists between our mind and body? Our grandparents learned how to strengthen this connection. And that’s how they are today, well ingrained in a practice called yoga. Yoga is a traditional practice that combines physical postures, breathing techniques, and meditation. Adding yoga to your routine improves body-mind strength, promotes inner peace, and promotes holistic living.

10. Tai Chi or Qigong to balance breathing and movements

Tai chi is an ancient Chinese martial arts technique that combines deep breathing and calm, flowing motions. This exercise encourages relaxation, flexibility, and control. It is commonly known as “moving meditation” and works incredibly well for people of all ages and physical fitness levels. One can take lessons or watch guided tutorials to excel in these natural health practices and learn elegant moves.

11. Meditation as a holistic therapy for inner peace

Meditation is another technique for cultivating inner calmness, along with yoga and Tai chi. This practice aims to achieve a higher awareness of physical and emotional wellness. Meditation has numerous benefits, from enhancing one’s focus to body mindfulness. Practicing meditation regularly early in the morning also provides deeper relaxation and improves consciousness.

12. Acupuncture harnesses the energy to mitigate pain.

Many people still don’t feed their bodies with techniques like acupuncture, but it is a great way to balance energy, alleviate suffering, reduce body pressure, and maintain emotional health. Moreover, it is a traditional Chinese naturopathic medicine that aims to harness the harmonious balance of energy by placing thin needles into specific points of your body.

13. Deep breathing techniques for holistic health healing

Breathing exercises are cheap yet helpful healing methods that don’t take up much of your day but still give your body an unforgettable gift. Countless breathing techniques can help you feel the serenity and impressively de-stress you quickly.

You can learn breathing techniques as part of your natural health practices, such as diaphragmatic breathing, lion’s breath, alternate nostril breathing, equal breathing, humming bee breath, and so on. The best way to learn these practices is to watch live and recorded tutorials, which can provide valuable knowledge.

The bottom line

In summary, natural health practices are an impressive way to heal the body and mind without relying on chemicals, medicines, and treatments. 

If you’re struggling with your body and mind and want to change something in your routine, adapting natural health practices is a good choice.

These above practices are undoubtedly the best, as they do not have harmful side effects. Adapting them can change your life and lead to a long-lasting holistic lifestyle one ever imagined.

FAQs

Q1: How much natural sugar per day?

A 1: According to the World Health Organization, your daily sugar diet should make up to 12 teaspoons of sugar, equivalent to 50 grams per day as an adult. However, you must limit your sugar content to half, which is 6 teaspoons, for additional health benefits. Note: Natural sugars are different from added sugar, which is not harmful to your body if consumed in moderation and is necessary for your body.

Q2: What are natural health products?

A 2: There are plenty of natural health products that you must add to your holistic lifestyle, like herbal remedies, vitamins and minerals, herbs, fatty acid supplements, and traditional Chinese medicines (as we’ve mentioned above).

Q3: What are traditional health practices?

A 3: These practices are knowledge, beliefs, and ancient practices cultivated through Indigenous experiences to prevent illness and suffering. Moreover, they help maintain balance in your health system through natural herbs, spiritual therapies, and traditional techniques. These natural health practices are essential parts of healthcare that should not be ignored.

Q4: What are holistic health practices?

A 4: Holistic health practices are integrated health therapies that focus on healing the overall health, whether physical, mental, emotional, or spiritual. Some practices are massage therapy, acupuncture, naturopathy, nutrition, chiropractic, herbal medicine, meditation, yoga, and many more.

The name holistic means “whole,”  which means these comprehensive approaches heal the body beyond physical illness and promote every dimension’s overall balance and harmony. Be it physical, mental, emotional, social, or spiritual.  

Q5: What are some sustainable health practices?

A 5: Some sustainable health practices may include drinking clean water, consuming pure and organic items, residing in eco-friendly healing spaces, using herbal products, supporting sustainable technology, and using convenient sustainable digital support. Try to produce less harmful waste in your surroundings to positively impact your holistic well-being. 

References

1. Eating a balanced diet
   https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/
2. Reduced Sugar and Sugarfree Food Preservation
   https://extension.usu.edu/preserve-the-harvest/research/reduced-sugar-preservation.pdf
3. Mindful eating
   https://www.helpguide.org/wellness/nutrition/mindful-eating
4. Top 3 Supplements for Your Excellent Health
   https://www.truemeds.in/blog/supplements-for-your-excellent-health
5. Mind-Body Connection Techniques for Holistic Well-Being
   https://www.sunshinecitycounseling.com/blog/mind-body-connection-techniques

The post 13 Ways To Heal Your Body And Mind With Natural Health Practices first appeared on The Lifestyle Book.

We all have cherished our playful childhood time when beetroot was more than just a vegetable. Those days when our tongues would turn red after eating a few slices of beetroot, thinking it was nature’s way of giving us a splash of color. Some of us even smeared the beetroot juice on our hands and faces, pretending to be monsters with bright red lip color. It was all part of our fun, wasn’t it? Who knew that beetroot would one day become a center of various health discussions — one of them being — whether beets lower blood pressure?

Over the years, a considerable amount of research has been conducted linking beet juice and blood pressure. As per one research, having beetroot juice regularly may help patients with hypertension. Another study elucidated that this crimson vegetable contains high levels of inorganic nitrate, which may contribute to a healthy heart. In the same study, patients with high blood pressure who drank a 250ml glass of beet juice daily had blood pressure levels back in the ‘normal’ range. All these things point to the tremendous benefits of beetroot for high blood pressure patients. But how?

The blog will help you understand the connection between beetroot and blood pressure and the crucial role of nitrate-rich beetroot in reducing hypertension. We will also cover the amount of beet juice to lower blood pressure recommended by experts for excellent results.

Does Beetroot Lower Blood Pressure? What Studies Say

Beetroot contains a high amount of nitrate. NO₃ is an important compound that helps produce Nitric Oxide (NO). This molecule aids in various vasorelaxation functions, such as blood circulation, nervous system communication, and reducing blood pressure. Since beetroot is enriched with nitrate, it can boost NO production in the blood, which may help reduce blood pressure.

According to Professor Amrita Ahluwalia, Lead Author of London’s Queen Mary University, “Diseases of the heart and blood vessels – which can cause heart attacks and strokes – remain the biggest cause of death worldwide.” She concluded that “…daily inorganic nitrate dose can be as effective as medical intervention in reducing blood pressure and the best part is we can get it from beetroot and other leafy green vegetables.”

Along with her colleagues, Professor Amrita conducted a double-blind Phase Two clinical study, where a group of 64 patients, within an age range between 18 and 85, were selected. Only half of the patients were on prescribed high blood pressure medicines. For four weeks, patients were taking daily dietary supplementation — half received dietary nitrate in the form of beet juice and the other half received a placebo (nitrate-free).

The results were astonishing! Patients who were consuming nitrate-rich beetroot experienced about 20% improvement in blood vessel dilation and a 10% reduction in vascular rigidity. Surprisingly, there were zero side effects of the dietary nitrate.

Professor Amrita also suggested, “… those looking to work dietary nitrate into their daily diets, the trick is not to boil the beetroot – as dietary nitrate is water soluble – but steaming, roasting, or drinking in a juice all has a positive effect.”

Another study published in The National Center for Biotechnology Information established a striking connection between beetroot juice and blood pressure. It is observed that people consuming NO₃-infused BRJ experienced a significant decrease in Systolic Blood Pressure (SBP) by approx. -4.95 mmHg and a 2.6 mmHg reduction in Diastolic Blood Pressure (DBP).

Now let’s talk about the potential benefits of beetroot for blood pressure, among other health advantages.

5 Top Benefits of Consuming Beets

Beetroots contain a significant amount of nutrients that are essential for the human body to function properly. When consumed as juice, they offer a distinctive bioactive compound called betalains, which may provide numerous positive health benefits.

Here are the 5 proposed benefits of beetroot:

1. Packed with Nutritional Punch

It’s no secret that beetroot, whether consumed as slices or juice, enriches your body with essential vitamins and minerals. It also has antioxidant properties that help reduce oxidative stress which, according to a study, is directly linked to cancer and various cardiovascular diseases.

Here are some key vitamins and minerals found in beetroot:

• Calcium – For growth & strength.
• Nitrate – Regulates blood pressure.
• Magnesium – Supports the heart, neural network, and immune system.
• Vitamin B-6 – Helps in metabolism & RBC production.
• Iron – Helps RBCs to carry oxygen to other body parts.
• Folate – Important element for DNA & cell structure.
• Phosphorus – Important for teeth, bones, and cell growth.
• Zinc – Helps in blood clotting, healing, and overall growth.
• Copper – Helps in collagen production and maintains blood vessels.

2. Beet Juice May Lower Blood Pressure

Some of the effects of beet juice closely related to hypertension can be attributed to high nitrate levels. Being ingested, nitrates are transformed into nitric oxide inside the body which is known to dilute blood vessels, enhance their’ elasticity, and decrease the workload on the heart. The results of multiple research demonstrated the ability of high international beetroot juice for high blood pressure and indicated that it can result in a decrease in systolic and diastolic blood pressure, especially in people with hypertension. According to research, beet juice can be relied upon to lower high blood pressure and improve cardiovascular health. Recent studies revealed that a cup of beet juice daily will notably decrease blood pressure levels.

3. Anti-inflammation Properties

Beets are great anti-inflammatory agents due to compounds known as betalains which alleviate inflammation as well as oxidation pressures in the body. These compounds, combined with fiber, vitamin C, and other nutrients, help reduce inflammation making beets effective in the management of joint inflammations such as arthritis and protection against other inflammatory illnesses such as heart diseases. Consuming beets can be especially smart for taking care of chronic inflammation in the body without using additional chemical-based products.

4. Prevents Anemia

Beets can assist in combating anemia, since it comprise the necessary minerals like iron and even folic acid, thanks to the latter, red blood cells are produced. Iron is useful in the transportation of oxygen in the entire body, and folate (vitamin B9) helps in manufacturing good red blood cells as well as general blood quality. Also, the vitamin C that is present in beets helps in the non-emergency absorption of iron helping forestall iron-deficiency anemia. Generally, beets when taken in their juice form, roasted or raw are good sources of iron and therefore can assist in the prevention of anemia as well as improve healthy red blood cell formation.

5. Boosts Liver Health

Because of their rich antioxidant content, specifically the betalains, beets play an important role in liver health. The betalains coupled with others like betaine encourage the liver’s detoxification by encouraging the clearance of toxins and enhancing the formation of bile. This assists the liver in effectively functioning in clearing all waste and toxins in the human body. Beets also increase the production of enzymes needed for good liver health thus can help avoid fatty liver and other liver-related illnesses. Consuming beets as part of your meal plan can help your liver to remain healthy and provide efficient performance.

How Do Beets Lower Blood Pressure?

Dietary nitrates are found in beets in large quantities and when consumed are converted in the body to NO. Nitric supplies the blood vessels with vasodilation thus opening up the blood vessels relaxed. It also increases the blood flow which in turn reduces the pressure undermining the walls of arteries. They also found out that taking beet juice and blood pressure lowered systolic and diastolic blood pressure by large measures. Indeed, several works claim that drinking beetroot juice Beet juice and beetroot juice for blood pressure or beetroot juice and blood pressure for some days may even produce visible changes in heart health.

How Much Beet Juice to Lower Blood Pressure?

Clinical studies indicate that ingesting about 250 milliliters (8 ounces) of beetroot juice a day will lower blood pressure. However, this can be different for each individual due to their lifestyles thus it is advisable to keep checking your blood pressure level and consulting your doctor on any changes that you’d wish to make to your diet. Those who opt for the regular form may also benefit from beets for high blood pressure in the solid form like in the whole roasted form, though the effect may take longer than with beet juice.

Conclusion

All in all, beets lower blood pressure and are a potent natural medicine in the treatment of hypertension. When it comes to beetroot juice and blood pressure, beet, factor comes from its rich source of nitrate that works to open up blood vessels thus enhancing circulation and consequently lowering blood pressure. Research on beets for blood pressure can explain that beets can help lower the pressure of blood in the arteries and veins, which makes it a perfect addition if you are interested in natural approaches to altering your health. Here are quick tips on how to use beets depending on what part of the vegetable you’re using: Beetroot: Blend it into a smoothie, incorporate it into salads, and drink fresh beetroot juice. However, it would be best to check with your healthcare provider before incorporating beetroot into your health regime.

FAQ

1. How much beetroot should I take for high blood pressure?

To lower high blood pressure beetroot juice in the amount of 250 milliliters or 8 ounces per day is useful. If you can, eat the whole beetroot but the juice is best and fastest for quicker outcomes.

2. How quickly does beetroot lower blood pressure?

A study shows that beetroot lowers blood pressure in 3-6 hours after consumption because it contains a lot of nitrates that widen blood vessels.

3. What are the side effects of beetroot?

While beetroot is generally harmless, it may lead to beeturia which is red or pink urine, and may cause gastrointestinal problems to some individuals. For the best, it is always recommended that you take it in moderation.

4. Which is better for blood pressure, beets or garlic?

Beets are effective for decreasing BP, while garlic has a positive effect by restraining the production of angiotensin II. Nitrates that are found in beets reduce the tension in blood vessels while garlic contains allicin that improves blood flow. Both may also improve heart health and combining the two may further enhance the benefits that come with consuming each alone.

References:

1. “Dietary Nitrate and Blood Pressure: A Review of the Evidence.” The American Journal of Clinical Nutrition, vol. 101, no. 2, 2015, pp. 287-295.
2. “Beetroot Juice and Blood Pressure: A Systematic Review of the Literature.” Hypertension, vol. 61, no. 4, 2013, pp. 731-738.
3. Bailey, S. J., et al. “Dietary Nitrate Supplementation and Blood Pressure.” The University of Exeter, 2014.

The post The Power of Beetroot for High Blood Pressure. What Do Studies Say? first appeared on The Lifestyle Book.

Have you ever tried methods that go beyond conventional medicine? Many people around the world are exploring natural healing methods for better health. Nearly 37% of adults in the United States are turning to some form of alternative medicine or holistic healing methods. Even since the pandemic, these approaches have gained even more popularity. 

But what are these methods, and how can we incorporate them into our daily lives? This article is all about learning the magic of holistic health. We will share some practices on how to add these holistic healing methods to your life to optimize your well-being. Let’s start with understanding the meaning of holistic health.

Holistic Healing Meaning 

The word holistic is from the Greek word ‘holos’, which means whole. The holistic approach to healing emphasises that there is a connection between mind, body, and spirit, recognizing that each aspect influences the other. 

Unlike conventional medicine, which often treats ailments in isolation, holistic therapy takes a more comprehensive approach by treating the whole person. This means holistic health aims to achieve complete wholeness and balance rather than only treating individual diseases or symptoms. 

To achieve this balance, holistic health focuses on all the facets of life, such as physical health, emotional balance, social connectivity, spiritual wellness, intellectual stimulation, environmental harmony, and occupational satisfaction. You can cultivate a more prosperous and fuller life by nurturing all these.

Why Try Holistic Healing Methods? 

One question that often comes to mind is: Why is holistic medicine better? So, for starters, it is like a personalized approach to your health to see what actually works for you. Whether it is yoga, meditation, or any herbal medicine, you can tailor your experience to fit your needs. 

Holistic methods are also fantastic for prevention. These techniques can help your body fight health problems before they start. Plus, these practices also encourage self-care, which all of us can use as a reminder. 

Last but not least, these methods have no side effects like some modern-day treatments. So, trying these techniques can indeed have a positive effect on your health. 

Best Holistic Healing Methods

So, without further ado, let’s begin learning the most popular and effective holistic healing methods worldwide. 

1. Acupuncture 

Acupuncture is an ancient Chinese healing method that involves inserting super-thin needles into specific body areas. This ancient practice is rooted in the concept of “Qi”  (pronounced “chee”). This energy flows through pathways called meridians. If this energy is disrupted, it can cause health issues. 

In recent times, it has been found to be used in the treatment of body aches and headaches. Many people also use it to reduce anxiety and stress, promoting overall well-being. In addition to its pain-relieving benefits, it can help with digestion and improve physical and emotional health. But remember that acupuncture should only be performed by a trained acupuncturist and not done on your own.

2. Aromatherapy

Another holistic method is aromatherapy, also known as essential oil therapy. It uses plant-based essential oils like lavender, tea tree, sandalwood, and CBD oils. These essential oils are so concentrated that a single drop can smell stronger than a whole bunch of flowers. 

When inhaled, they stimulate receptors in your nose and send signals to the brain to uplift your mood, reduce anxiety, and improve overall wellness. They are either applied to the skin, inhaled, or used in a diffuser. 

Aromatherapy works well when combined with massage and yoga to enhance the results. Plus, it doesn’t require any professional treatment, so it’s an attractive option for everybody.

3. Mindful Meditation

Meditation is a simple yet powerful way to improve mental, social, and spiritual health. It aims to quiet your inner thoughts and mental speculations to find peace and calm. 

Many who meditate daily find it helpful to reduce negative thoughts and gain a greater sense of peace from within. Not only this, but studies suggest that it can also reduce pain and improve depressive symptoms. 

There are several forms of meditation, such as transcendental, guided imagery, nature therapy, and mindfulness. Each has its benefits, and studies have shown that these techniques can successfully lower stress, boost focus, and make people stronger emotionally.

If you’re curious about how forest bathing can transform your well-being, don’t miss out on our article, Is Nature Bathing the New Therapy? How to Do It. 

4. Massage Therapy 

Massage therapy is one of the oldest holistic healing methods practiced for over 3000 years. 

The skilled therapist applies pressure during a massage and manipulates ligaments, muscles, and soft tissues with their fingers, hands, or tools. This reduces soreness and stiffness by increasing the blood circulation in the body. Better blood flow helps the body eliminate waste and toxins, bringing oxygen and nutrients to cells. 

Not only this, it is also a tried and tested method of self-pampering that comes with various wellness benefits. Knowing its calming effects, massage can be helpful in reducing stress and discomfort, including tension headaches. Also, research indicates that massage increases natural “killer T cells,” which fight infections.

5. Chiropractic Therapy

Chiropractic therapy is another holistic healing method that focuses on applying pressure to specific points in your nervous system to help regulate your physical health. 

Because of its comprehensive approach, chiropractic care relieves aches and pains all over the body, including the back and joints. Even 2020 research showed that adults seeing a chiropractor were less likely to use opioids for their back pain. It can also improve posture and athletic performance. 

Like some other at-home treatments, it requires a professional to perform it. So, if you are interested in a session, visit your nearby clinic.

6. Homeopathy

Homeopathy is another holistic method, and as per WHO, it is the world’s second most popular medicine system. 

It works with the concept of “Like cures like.” It means any ingredient that can make a person sick can also treat the person. So, the goal here is to set off the immune system’s automatic response. Homeopathy is used as a personalized approach. 

Only qualified professionals can evaluate each patient’s symptoms and health status, and only then can medications be tailored to their needs. Such a tailored treatment aims to alleviate symptoms and improve overall well-being.

7. Reflexology 

The ancient Chinese art of reflexology involves applying pressure to particular areas on the hands and feet to restore balance to the body’s energy systems. Each point corresponds to different organs in the body, so by applying pressure, reflexologists can help relieve various symptoms.

As this practice increases blood flow and sends a calming signal to the brain, it is commended for its stress-relieving benefits. In addition, reflexology can resolve problems such as hormone imbalances, headaches, back pain, and irritable bowel syndrome (IBS). It has also helped cancer patients with the adverse effects of therapy. So, with its numerous benefits, reflexology can be used by anyone. 

8. Reiki 

Reiki is a natural healing method developed in Japan in the early 20th century. Its fame stems from the fact that it restores the body’s vital energy levels, which in turn promotes balance and healing. 

It is done via the transfer of energy from the practitioner to the patient through light contact or hovering palms above the body. This transfer might help the body’s energy systems become more balanced and stimulate healing mechanisms.

Reiki is a good way to help relieve stress and handle chronic pain, but it shouldn’t be used instead of regular medical care.

9. Grounding Exercises

A lesser-known natural healing remedy is grounding exercises or earthing. This method focuses on returning to connect with the earth’s natural energy to improve mental, social, and physical health. 

Common grounding practices include walking barefoot on natural surfaces, sitting or lying on the ground, and submerging in water. It has been proven to have many health benefits. Studies have shown that grounding mats can help a lot with chronic fatigue. Also, grounding for just one hour can improve satisfaction and reduce stress. Many also say they sleep longer with less disturbance. 

So, to add these exercises, try to walk barefoot on grass or soil. Or take some time to sit or lie down outdoors. Or you can simply put your feet on grass and picture energy from the ground, which can improve your experience.

10. Herbal Medicine 

Herbal or botanical medicine is the oldest form of medicine. It uses plants and their products that can be consumed or put on the skin. It’s still relevant today, as many modern drugs come from herbal sources.

The idea of this holistic therapy is that many plant characteristics aid the body’s healing mechanism. That is why some common plants have medicinal uses, including anti-inflammatory and immune system-enhancing properties. Some of the common examples include ginger, chamomile, and echinacea. 

Although herbal medicine is often a safe and effective way to improve health, it is important to talk to a professional before using it. This is especially true if you are already suffering or on any kind of medication.

11. Yoga 

If you ask anyone what is the most popular holistic therapy, then yoga is it. Not only is it popular, but it is also the oldest, with over 5,000 years of history. The word yoga originated from the Sanskrit word “yut,” which literally means to bind. 

Just like mindful meditation, yoga focuses on breathing and quieting the mind as you progress through a sequence of physical poses that enhance flexibility and strength. 

Yoga has been shown to help with chronic pain, lower anxiety and stress, and improve quality of life. One study also indicated that it can even reduce substance abuse after prolonged practice. 

Everyone, regardless of age or fitness ability, may benefit from yoga due to its wide range of postures and intensities. And today, you can find many apps, videos, and classes that will show you how to start and find the one that suits you. But the best is to take classes from a yoga specialist.

12. Chakra Healing

The last on our list of holistic healing methods is chakra healing. It has its roots in ancient Indian culture. The main idea of this healing therapy is to focus on balancing the chakras, the body’s energy centers. 

Seven chakras run along the spine. Each affects a different part of our body, mind, and spirit. If these energy areas are blocked or out of balance, it can cause issues from physical illnesses to mental problems. But chakra healing can get rid of blocks and bring back balance. This can be done by visualization of the chakra and its color, chakra meditations, and chants. These techniques can be learned with the guidance of a specialist.

Summing it Up 

So, now you know that holistic healing methods are not just a trend. They are a way to nurture your body in all of its aspects. 

We encourage you to take advantage of the chance to care for your health and well-being in a way that works for you. Try any of the methods and see the magic yourself.

And don’t forget to share and help other people on their healing paths.

FAQs

What is a holistic approach to healing?

A holistic healing method serves the person as a whole, including their mind, body, and spirit, instead of just treating their symptoms or illnesses. It stresses how all parts of health are linked and encourages general well-being.

What are the 7 holistic approaches?

The seven holistic approaches focus on different aspects of well-being: physical health, emotional balance, social connectivity, spiritual wellness, intellectual stimulation, environmental harmony, and occupational satisfaction. These techniques, when combined, form a well-rounded route to overall health.

How can I heal myself holistically?

The easiest way to heal yourself holistically is to focus on nurturing your aspects of well-being. You can incorporate practices like healthy eating, mindfulness or meditation, and therapies for pain relief, such as acupuncture and body massage. 

What is the best self-healing method?

There is no one-size-fits-all answer to this. The best self-healing technique varies from person to person. So, the key is to find rhythm, listen, and choose practices that align with your mind, body, and spiritual needs. 

How to heal spiritually?

Healing spiritually can be done by meditation, prayer, nature walks, and exploring your beliefs and values. You can also focus on balancing your chakras.

References 

1. “—.” National Institutes of Health (NIH), 31 Jan. 2024, www.nih.gov/news-events/news-releases/nih-analysis-reveals-significant-rise-use-complementary-health-approaches-especially-pain-management#:~:text=The%20key%20findings%20include%3A,2002%20to%2036.7%25%20in%202022.
2. Vickers, A., et al. Acupuncture for chronic pain: individual patient data meta-analysis. 2012, www.semanticscholar.org/paper/Acupuncture-for-chronic-pain%3A-individual-patient-Vickers-Cronin/02c6980ceb57de73952c3c7be5223a31914aee76.
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18. Murat-Ringot, Audrey, et al. “The Effects of Foot Reflexology on Chemotherapy-Induced Nausea and Vomiting in Patients with Digestive System or Lung Cancer: Protocol for a Randomized Controlled Trial.” JMIR Research Protocols, vol. 9, no. 7, May 2020, p. e17232. https://doi.org/10.2196/17232.
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