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Are sunscreen ingredients harmful?

Sunny days can bring a lot of fun. Going out for a swim, spending time in nature, or relaxing on the beach doing nothing. All is perfect until you get a nasty sunburn. Sunscreen is a staple for many in every season. But is it always the healthiest option for your skin? Or are sunscreen ingredients harmful?When used correctly, sunscreen can help you avoid sunburns and prevent premature aging and even skin cancer. However, its ingredients have been the topic of many controversies over the years.Some say sunscreen has too many chemicals, which come with serious risks to your health. Others express concerns over how sunscreen affects corals and sea life. Is this a situation of choosing the lesser evil? Or are there safe sunscreen ingredients? Here’s everything you need to know about this topic.<img src="/product_images/uploaded_images/ssusa-sunscreen-ingredients-blog-image-1.png"><h2>A closer look at sunscreen</h2>There are hundreds of sunscreen options available. Some claim they protect against UVA rays; others will protect against both UVA and UVB. Some are water resistant, others aren’t. When looking at ingredients, there’s a different classification that matters: chemical vs physical (mineral) sunscreen.Chemical sunscreens contain organic compounds as their active ingredients. They convert UV rays into heat, which is later released from the body. They’re easier to apply, are lighter on the skin, and won’t leave you feeling like a greasy mess. Sadly, they also have several ingredients that are a known risk to either human health or coral and sea life. Physical (mineral) sunscreens contain mineral compounds as active ingredients. Usually, those compounds are zinc oxide or titanium dioxide. They protect you by creating a barrier on the skin that can scatter UV rays.They’re usually gentler on the skin, which makes them perfect for those prone to allergies, and they protect you against both UVA and UVB rays. They start working as soon as you apply them, as opposed to chemical sunscreens, which need a few minutes to become effective.Mineral sunscreens are often harder to apply and can leave white traces on the skin. Their ingredients might not be entirely harmless, but research is ongoing.<img src="/product_images/uploaded_images/ssusa-sunscreen-ingredients-blog-image-2.png" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif; font-size: 15px;"><h2>Sunscreen ingredients to watch out for</h2>Sunscreens often have long ingredient lists. Here are a few to watch out for.<h3>1. Oxybenzone</h3>A common ingredient in chemical sunscreens, oxybenzone may be harmful to humans in more ways than one. A 2019 study showed that women who apply products with 6% or more oxybenzone during the first trimester may absorb it into their bloodstream. This can cause serious issues with fetus development. These side effects are rare, but they’re not negligible.This chemical is also damaging to corals, as it may cause bleaching. Plus, it can be toxic for fish, leading to their death when large quantities get in the water. Because of this, oxybenzone is forbidden in Hawaii and restricted in Japan, but so far, it is allowed everywhere else.<h3>2. Octinoxate</h3>Another common ingredient in chemical sunscreens, octinoxate, is great at keeping UVB rays at bay and protecting the skin against damage.Animal studies showed it can have a negative impact on your hormones and may harm your thyroid.It is also unsafe for corals and fish, which is why you can’t use it in Hawaii, Palau, and Key West (Florida).<img src="/product_images/uploaded_images/ssusa-sunscreen-ingredients-blog-image-3.png"><h3>3. Mexoryl SX</h3>Another ingredient you’ll find in chemical sunscreens, Mexoryl SX, is great at fighting against UVA rays. It works best with avobenzone, which is why you’ll usually find these ingredients together.It’s a rarer ingredient since it only protects against one type of UV rays. There’s no research suggesting it is harmful to humans or the environment.<h3>4. Avobenzone</h3>Like Mexoryl SX, avobenzone offers protection against UVA rays only. It is also unstable on its own and will destabilize when exposed to light. As a result, you’ll often find it alongside other ingredients that will make your sunscreen a full-range product.Sadly, research also showed avobenzone can cause allergic reactions and may even disrupt your hormones.<img src="/product_images/uploaded_images/ssusa-sunscreen-ingredients-blog-image-4.png"><h3>5. Zinc Oxide</h3>An ingredient you’ll find in physical sunscreens, zinc oxide is allowed in concentrations of up to 25% in products. Studies have found no evidence that it can cause harm to humans or that particles penetrate the skin.Zinc oxide isn’t the perfect ingredient, though. It may not cause harm to humans, but it is toxic to aquatic life. It is also less effective at <a href="https://www.silversolutionusa.com/read-our-blog/healthy-skin/">protecting your skin</a> from sunburns, but it is good for protecting against other types of sun damage, such as premature aging and, potentially, skin cancer.<h3>6. Titanium Dioxide</h3>Another ingredient found in mineral sunscreens, often alongside zinc oxide, is titanium dioxide, which is considered safe by the FDA. You can even use it for children 6 months or older. It is a broad-spectrum UV filter, protecting your skin against sun damage.There are some precautions you should consider. Some researchers suggest you should avoid products with titanium dioxide in spray or powder form. Stick to creams or lotions instead, and you should be safe. Another research also suggests that oral nanoparticles of titanium dioxide may be potentially carcinogenic to humans. However, the studies were only conducted on animals, so there’s no definitive answer here.<img src="/product_images/uploaded_images/ssusa-sunscreen-ingredients-blog-image-5.png"><h2>How to choose the best sunscreen?</h2>Choosing the best sunscreen depends on various factors. Are there any ingredients you’re allergic to? Do you want to avoid chemicals as much as possible? How long would you like your sunscreen to last? Ideally, you’ll want:<ul><li>SPF of at least 30. The American Academy of Dermatology recommends an SPF of 30 or higher. This ensures more protection and reduces your risk of sunburn.</li><li>Water resistant. Even if you don’t plan to swim, go for something water-resistant because it’s not all about the water. Sweating will also reduce the effect of your sunscreen. Water resistant doesn’t mean you’ll never have to reapply it, but it will help considerably.</li><li>Broad UV spectrum. Most sunscreen products nowadays protect against both UVA and UVB rays. But you can still find the occasional one that’s only meant to help with one type. Go for the broad spectrum, as it will ensure <a href="https://www.silversolutionusa.com/read-our-blog/vitamins-for-healthy-skin/">more protection for your skin</a>. </li></ul>Don’t forget sunscreen isn’t everything. Stay away from the sun at peak hours—between 11 am and 5 pm—as much as possible. Wear clothing so that less of your skin is exposed to the sun. A hat during the summer, along with a pair of sunglasses, will help both the skin and your eyes.<img src="/product_images/uploaded_images/ssusa-sunscreen-ingredients-blog-image-6.png"><h2>The bottom line—are sunscreen ingredients harmful?</h2>Sunscreen comes in many shapes and forms, and some can contain harmful ingredients. Chemical formulations contain more “unsafe” ingredients than others. These can cause harm, especially when used often. Plus, many are unsafe for corals and aquatic life, and that’s not a small issue either.Mineral sunscreens are more natural, and their ingredients cause less to no harm when used correctly. They’re also safer for aquatic life.What is the solution? Sadly, staying away from sunscreen is not it. The risks of sun exposure are real, as estimates suggest that 1 in 5 people in the US will get skin cancer at some point in their lives.Look for ingredients you feel comfortable with both for your health and the environment, and make sure you have no allergies to any of them. Natural (or, in this case, mineral) is usually better, but these sunscreens may be weaker in terms of protection. Finally, don’t forget to check out <a href="https://www.silversolutionusa.com/read-our-blog/when-should-you-use-sunscreen-tips-tricks-benefits-and-more/" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">our guide on using sunscreen</a> and other tips to help you avoid a nasty sunburn.<img src="/product_images/uploaded_images/ssusa-sunscreen-ingredients-pinterest-pin-.png" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif; font-size: 15px; width: 257px;"><h3>Health/Medical Disclaimer</h3>This blog post does not provide health or medical advice. This blog post is for informational and educational purposes only and is not a substitute for professional health or medical advice. Before taking any actions based upon such information, we encourage you to consult with the appropriate medical and healthcare professionals. We do not provide any kind of health or medical advice. The use or reliance of any information contained on this blog is solely at your own risk. <h3>Sources</h3><a href="https://www.sciencedirect.com/science/article/abs/pii/S0890623818305835">https://www.sciencedirect.com/science/article/abs/pii/S0890623818305835</a><a href="https://link.springer.com/epdf/10.1007/s00244-015-0227-7?shared_access_token=lRAXkGu1XApz6jHGNg_CNPe4RwlQNchNByi7wbcMAY5VYCT4UGN4uI8dnS0bV8Myv9mGCAftDf32vi0At8e_HNV_0wDMrNSDE8HCVaz3KpLtw0WYOKvHY93rYFXVgoJs2A_m3_qp9PKL61Zo3QOX4_J4-SWyNXIbE1k8OohKL4Q=">https://link.springer.com/epdf/10.1007/s00244-015-0227-7?shared_access_token=lRAXkGu1XApz6jHGNg_CNPe4RwlQNchNByi7wbcMAY5VYCT4UGN4uI8dnS0bV8Myv9mGCAftDf32vi0At8e_HNV_0wDMrNSDE8HCVaz3KpLtw0WYOKvHY93rYFXVgoJs2A_m3_qp9PKL61Zo3QOX4_J4-SWyNXIbE1k8OohKL4Q=</a><a href="https://pubmed.ncbi.nlm.nih.gov/16368123/">https://pubmed.ncbi.nlm.nih.gov/16368123/</a><a href="https://www.mdpi.com/1999-4923/15/3/1008">https://www.mdpi.com/1999-4923/15/3/1008</a><a href="https://academic.oup.com/toxsci/article/156/1/240/2937760">https://academic.oup.com/toxsci/article/156/1/240/2937760</a><a href="https://pubmed.ncbi.nlm.nih.gov/30448212/">https://pubmed.ncbi.nlm.nih.gov/30448212/</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3423755/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3423755/</a>
The Veggie Debate: Does Cooking Vegetables Destroy Nutrients and the Best Ways to Cook Them

Vegetables are one of the healthiest foods you can choose. Some people downright hate them, while some love them. Others learn to enjoy them in time. While others may tolerate them if they’re cooked the right way. Veggies contain a lot of nutrients. But is the same true when you cook them? Or does cooking vegetables destroy nutrients? And what are the best ways to cook veggies to preserve their nutrients? We’ll talk about all this and more.<img src="/product_images/uploaded_images/ssusa-does-cooking-vegetables-destroy-nutrients-blog-image-1.png"><h2>What nutrients do veggies contain?</h2>Vegetables are some of nature's most nutrient-dense foods. They are readily available in vitamins, minerals, and antioxidants. Plus, veggies have dietary fiber, which helps keep your <a href="https://www.silversolutionusa.com/blogging/what-is-gut-health-and-why-its-so-important-now-a-complete-overview/">gut healthy</a>.The exact vitamins you find on your plate depend on the veggies you choose. If you’re looking for vitamin A, carrots, sweet potatoes, spinach, kale, butternut squash, and bell peppers are your friends.For vitamin K, you can choose from kale, spinach, broccoli, Brussels sprouts, cabbage, or asparagus. Vitamin C is in most veggies, but you should pay extra attention to broccoli, Brussels sprouts, and bell peppers. Lentils, asparagus, and spinach can give you plenty of vitamin B9, while potatoes and avocados are your friends if you need more B6.Veggies are also abundant in minerals. If you want to boost your magnesium intake, choose spinach, Swiss chard, peas, or kale. Chickpeas, lentils, spinach, and kale can give you an iron boost, while for calcium, prioritize broccoli, kale, bok choy, and collard greens.Sweet potatoes, pumpkin, tomatoes, bell peppers, and onions are only some of the vegetables that are very high in antioxidants.You shouldn’t overlook other veggies, either. Each contains plenty of vitamins and minerals, dietary fiber, and antioxidants. They all contribute to your general well-being, can <a href="https://www.silversolutionusa.com/read-our-blog/boost-your-immunity/">boost your immunity</a>, <a href="https://www.silversolutionusa.com/read-our-blog/teas-for-digestion">improve your digestion</a>, and help you be healthier.<img src="/product_images/uploaded_images/ssusa-does-cooking-vegetables-destroy-nutrients-blog-image-2.png"><h2>Does cooking vegetables destroy nutrients?</h2>Cooking alters the nutrient content of vegetables. Sadly, in most cases, that means fewer vitamins, minerals, or antioxidants. On the other hand, cooking can make foods easier to digest, and your body can absorb more nutrients.Research shows that most water-soluble vitamins, specifically C and B, take the biggest hit during cooking. For instance, boiling spinach for 30 minutes will remove 95% of its vitamin C content.Cooking also reduces some fat-soluble vitamins, such as A, D, E, and K. Minerals can be slightly more resistant, but some, such as magnesium, calcium, and potassium, don't do well with cooking. Antioxidants, such as beta-carotene, can also take a hit when the food is cooked instead of when you eat it raw.<h3>Total vs. absorbed nutrients</h3>When we think of veggies, we’re tempted to look at their profile when they’re raw. If we take it one step further and look at their nutritional profile after cooking, we’ll naturally conclude raw is better. Research doesn’t always agree, though. A 2009 study published in the American Journal of Clinical Nutrition compared a group of women who ate a Western diet (with cooked veggies) and one who ate raw veggies. Their focus was on the intake of beta-carotene.Looking strictly at micros, the group eating only raw food had the highest intake of nutrients. However, those eating cooked veggies absorbed more beta-carotene. The conclusion? We don’t always absorb all the nutrients we eat. We need to aim to absorb as many nutrients as possible for maximum benefits. And often, we absorb more from cooked foods.<h3>Can cooking boost the nutrient content of vegetables?</h3>Cooking alters the nutrient content of veggies—but that’s not always a bad thing. While most vitamins, minerals, and antioxidants will lower after cooking, in some veggies, they will increase.Cooked <a href="https://www.silversolutionusa.com/read-our-blog/are-mushrooms-good-for-you/">mushrooms</a> contain about twice as much potassium, zinc, magnesium, and niacin as their raw counterparts.The vitamin A in carrots may not be the biggest fan of heat, but a study showed that cooking carrots can increase their concentration of carotenoids by 14%.Tomatoes, whether you consider them a fruit or a veggie, also do well when cooked. Heat increases their lycopene concentration, an ingredient that helps lower the risk of heart disease or cancer.<img src="/product_images/uploaded_images/ssusa-does-cooking-vegetables-destroy-nutrients-blog-image-3.png"><h2>What are the best ways to cook veggies?</h2>We know cooking changes the nutrient composition of veggies. But did you know research shows how you cook them can have a powerful impact on their nutrient content, too?<h3>Steaming</h3>Steaming is probably the best cooking method for nutrient preservation. Do you remember our friend, spinach, which can lose 95% of its vitamin C when boiling? Studies show that through steaming, it only loses up to 15% of the vitamin C.The downside? Steamed veggies aren’t the tastiest, but you can season them and even add some olive oil or butter after cooking.<h3>Boiling</h3>This may be the most popular way to cook veggies, but unfortunately, it is the one that will lead to nutrient loss in many of them. Water-soluble vitamins especially tend to disappear when you cook your food in water.B vitamins are also sensitive to heat; you can lose up to 60% of them when you boil veggies.There is some good news, though. If you also consume the water in which you boil the veggies—hello soup or veggie broth—you will get up to 100% of the minerals and 70% of the vitamins.<img src="/product_images/uploaded_images/ssusa-does-cooking-vegetables-destroy-nutrients-blog-image-4.png"><h3>Roasting or baking</h3>A less common way to cook veggies, baking and roasting, can retain over 80% of most vitamins. The big exception here is B vitamins, which will take a hit because of the high temperatures. This technique requires little to no oils, so if you’re trying to reduce your fat intake, it could be a good choice for you.<h3>Sautéing or stir-frying</h3>Unlike roasting or baking, sautéing or stir-frying involves cooking your veggies in a pan. You’ll need to use oil this time, but that doesn’t mean your meal will be unhealthy. Humans<a href="https://www.silversolutionusa.com/read-our-blog/how-much-fat-should-I-eat-daily"> need some good fat in their diets</a> now and then.The heat is pretty high when sautéing, but the process usually takes a short time, which means veggies will preserve more nutrients.A study found that stir-fried carrots contain 6.5 times more beta-carotene than raw ones. Lycopene in tomatoes is another nutrient that significantly increases with this cooking style.<h3>Pressure cooking</h3>Pressure cooking with tools like the Instant Pot is a relatively new addition to our kitchens, so we don’t have as many studies on it. Looking back at our friend, spinach, ten minutes in the pressure cooker reduces its vitamin C content by 90%. The good part, though, is that you’ll rarely need to pressure cook your spinach for that long, so you may save more of those nutrients.<img src="/product_images/uploaded_images/ssusa-does-cooking-vegetables-destroy-nutrients-blog-image-5.png"><h2>Tips to minimize nutrient loss while cooking</h2>Some veggies are best eaten raw; others need to be cooked. Some lose their nutrients while you cook them, while others get a boost. Is there anything you can do to minimize nutrient loss while cooking? Here are a few tips.<ul><li>Steam, don’t boil. It’s healthy and preserves most of your vitamins and minerals.</li><li>Use minimal water. If you choose to boil veggies, use as little water as possible. </li><li>Don’t overcook veggies. Do 2 extra minutes really count when cooking veggies? Yes, they do. Overcooking veggies will not only make them taste worse, but it will also lead to more nutrient loss.</li><li>Add lemon or vinegar while cooking. The acidity can help preserve nutrients in some veggies. Stay away from baking soda, though. It is alkaline and will have the opposite effect.</li><li>Peel veggies only after you cook them. This will help retain more nutrients and will even help them taste better.</li></ul><img src="/product_images/uploaded_images/ssusa-does-cooking-vegetables-destroy-nutrients-blog-image-6.png" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif; font-size: 15px;"><h2>Bottom line</h2>Cooking may alter your veggies’ nutrient content, but that’s not always a bad thing. Many times, the nutrient percentage will lower drastically, while in others, it will increase. Plus, cooked veggies are easier to digest, and your body will absorb more nutrients.The key takeaway? Eating veggies, cooked or raw, is better than not eating them at all. Whether you get 100% of the vitamin C in spinach or only 10%, it will still be better than none at all.And if you’re ever in a situation where you just can’t eat healthy, supplements could come to the rescue. We always advocate for getting nutrients from foods rather than supplementing, but we also know that sometimes that’s simply impossible. The <a href="https://www.silversolutionusa.com/green-superfood-powder-mix-non-gmo-formula/">Green Superfood Powder Mix</a> can be a lifesaver in such moments. Containing a multitude of vitamins, minerals, and antioxidants, this powder mix can give you a nutrient boost on days when your diet is less than ideal.<img src="/product_images/uploaded_images/ssusa-does-cooking-vegetables-destroy-nutrients-pinterest-pin-.png" style="width: 257px;"><h3>Health/Medical Disclaimer</h3>This blog post does not provide health or medical advice. This blog post is for informational and educational purposes only and is not a substitute for professional health or medical advice. Before taking any actions based upon such information, we encourage you to consult with the appropriate medical and healthcare professionals. We do not provide any kind of health or medical advice. The use or reliance of any information contained on this blog is solely at your own risk. <h3>Sources</h3><a href="https://pubmed.ncbi.nlm.nih.gov/19843593/">https://pubmed.ncbi.nlm.nih.gov/19843593/</a><a href="https://www.sciencedirect.com/science/article/pii/S1878450X15000207">https://www.sciencedirect.com/science/article/pii/S1878450X15000207</a><a href="https://www.emerald.com/insight/content/doi/10.1108/NFS-11-2012-0123/full/html">https://www.emerald.com/insight/content/doi/10.1108/NFS-11-2012-0123/full/html</a><a href="https://pubmed.ncbi.nlm.nih.gov/19650196/">https://pubmed.ncbi.nlm.nih.gov/19650196/</a><a href="https://pubmed.ncbi.nlm.nih.gov/21923982/">https://pubmed.ncbi.nlm.nih.gov/21923982/</a><a href="https://pubmed.ncbi.nlm.nih.gov/15927929/">https://pubmed.ncbi.nlm.nih.gov/15927929/</a>
Best Foods for COVID Recovery and Prevention

A few years ago, a new virus took the world by surprise. COVID-19 may look like the flu on the surface, but its symptoms can vary greatly. Recovery can take anywhere between a few days and months. We know foods can be great allies in fighting the common cold. So, people soon started wondering: What are the best foods for COVID recovery and prevention?While no food can completely cure a disease or kill viruses instantly, your diet can boost your immune system, helping you fight diseases and recover faster.Even though COVID has only been around for a few years, there’s already been a lot of research on this topic, so much so that it can all get a little confusing. Should you eat your weight in citrus to get that vitamin C? Do you go for an anti-inflammatory diet? This article will help you make sense of it all so you can understand how and why foods can help boost your immunity and what the best foods for COVID recovery are.<img src="/product_images/uploaded_images/ssusa-best-foods-for-covid-recovery-blog-image-1.png"><h2>What is COVID?</h2>COVID, also known as COVID-19, short for coronavirus disease 19, is caused by the SARS-CoV-2 virus.Most people who contract the virus will have respiratory symptoms that can range from mild to severe. In some, it may feel like nothing more than a common cold, while others may end up battling pneumonia. What’s different about COVID-19 is that it doesn’t always present with respiratory symptoms. For instance, some people have reported experiencing digestive issues, loss or taste of smell, and more.Recovery usually takes 1-2 weeks. For some people, it can take longer, with extreme cases developing Long COVID. People with this condition can experience symptoms like chronic fatigue, headaches, anxiety, heart palpitations, insomnia, or brain fog for months or even years after the initial infection.<img src="/product_images/uploaded_images/ssusa-best-foods-for-covid-recovery-blog-image-2.png"><h2>How foods can reduce symptoms and help you recover</h2>Food is one of our bodies’ greatest allies. They can <a href="https://www.silversolutionusa.com/read-our-blog/boost-your-immunity/">boost your immune system</a>, keep inflammation at bay, and may help you recover faster from various infections.Since the start of the COVID pandemic, there have been many myths about nutrition and the coronavirus. Luckily, there have also been many studies on this topic.Plant-based diets seem to be the best way to prevent or recover faster from COVID-19. This is not a new observation. During the 1918 pandemic, those who ate a plant-based diet appeared to have a lower risk of catching the Spanish Flu. While research and statistics tools were not as advanced in those days, the pattern was still observed by many specialists.At the opposite end of the spectrum sits diets high in meat and processed foods. The culprit appears to be inflammation. Diet-associated inflammation increases the risk of COVID-19 and other conditions like diabetes or heart disease.Should you <a href="https://www.silversolutionusa.com/read-our-blog/5-things-to-know-when-going-vegan/" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">go vegan</a> to recover or avoid COVID? Not necessarily. A vegan diet is not the only one that helps keep inflammation at bay. <a href="https://www.silversolutionusa.com/read-our-blog/mediterranean-diet-pros-and-cons" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">The Mediterranean diet</a> is one of the world's most renowned anti-inflammatory diets. It is also the diet of many people living in <a href="https://www.silversolutionusa.com/read-our-blog/6-blue-zones-habits-for-a-longer-healthier-life/" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">Blue Zones</a>, areas in the world where people are healthier and live longer.    <img src="/product_images/uploaded_images/ssusa-best-foods-for-covid-recovery-blog-image-3.png" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif; font-size: 15px;">Here are key nutrients you should consider:<ul><li>Vitamins and minerals that abound in diets filled with fruits, veggies, and whole foods keep your immune system happy and functioning optimally. Pay special attention to foods high in vitamin C and zinc, but don’t ignore the others. A deficiency in any vitamin or mineral can lower your immunity and make you more prone to diseases.</li><li>Omega-3 fatty acids have anti-inflammatory properties and can alleviate many COVID-19 symptoms.</li><li>Fiber, present in fruits, veggies, and whole grains, promotes a healthy gut that contributes to your overall well-being, boosts your immune system, and can help with recovery.</li><li>Probiotics and fermented foods are other ingredients for a healthy gut and immune system.</li></ul><img src="/product_images/uploaded_images/ssusa-best-foods-for-covid-recovery-blog-image-4.png"><h2>The best foods for COVID recovery</h2>The keyword you’re looking for when thinking of the best foods for COVID recovery should be “anti-inflammator.”. In short, include as many fruits and veggies as possible, and “season” them with whole grains, seeds, beans, legumes, and fish to boost that omega-3. Avoid or limit processed foods, meat (especially red meat), and saturated fats as much as possible. Depending on your current diet, this list may seem very restrictive or full of variety. Regardless of how you feel about it, remember that starving yourself is never the goal, especially when recovering from a disease. This is not a weight-loss diet; for some, it might come as a “side effect.” Let’s look at some of the best foods to include on your plate.<h3>1. Fruits and vegetables</h3>It might feel like we’re slightly cheating by including everything in this category. But naming just one or two fruits or veggies would be a disservice. Is there anything you should prioritize? Here’s a quick cheat sheet.<ul><li>Citrus fruits, such as oranges, grapefruit, or lemons, are high in vitamin C and are the ultimate cheerleaders of your immune system.</li><li>Berries are high in vitamin C and have great anti-inflammatory and antioxidant properties, helping lessen symptoms and speeding up recovery.</li><li>Leafy greens are rich in vitamins and minerals, have high levels of antioxidants, and are rich in fiber.</li><li>Bell peppers provide another boost of vitamin C, but they also contain carotenoids, including beta-carotene, an antioxidant that can protect cells from damage.</li><li>Cruciferous vegetables like broccoli or cauliflower have anti-inflammatory properties and are high in vitamins C and K, supporting your immune system and alleviating COVID-19 symptoms.</li><li>Potatoes are not a common ingredient in “healthy foods” lists. They’re high in potassium, which can help your heart and muscles stay healthy. However, this is not an invitation to eat tons of fries. To get the most out of your potatoes, stick to boiling or baking them. </li><li>Bananas are a good alternative to potatoes for potassium and one that won’t tempt you to turn them into junk food by frying them.</li></ul><h3>2. Whole grains</h3>Grains like oatmeal, barley, brown rice, and quinoa have anti-inflammatory properties as well as prebiotic fiber, which supports gut health. Plus, they can often be the basis of a warm meal with a smooth texture that will do wonders for a sore, scratchy throat. They’re even great for people who <a href="https://www.silversolutionusa.com/read-our-blog/gluten-free-diet-benefits">eat gluten-free</a>. While common, some of these may contain traces of gluten, they’re easy to find in gluten-free versions, safe even for those with <a href="https://www.silversolutionusa.com/read-our-blog/gluten-intolerances">celiac or wheat allergies</a>.<img src="/product_images/uploaded_images/ssusa-best-foods-for-covid-recovery-blog-image-5.png"><h3>3. Green tea</h3>Even though not a food in the real sense of the word, <a href="https://www.silversolutionusa.com/read-our-blog/5-proven-health-benefits-of-green-tea-you-should-know/">green tea</a> is widely known for its antioxidant and anti-inflammatory properties. Plus, it <a href="https://www.silversolutionusa.com/read-our-blog/how-much-water-do-you-need-each-day/">keeps you hydrated</a>—a must if you have COVID, especially if you run a fever. It doesn’t have as much caffeine as black tea, but some people might need to avoid drinking it in the evening. In the second half of the day, you can replace it with other herbal teas that will help you stay hydrated without keeping you awake.<h3>4. Fatty fish and seeds</h3>Our list wouldn’t be complete without foods high in omega-3 fatty acids. Fatty fish like salmon or cod could help lower inflammation commonly associated with COVID-19 and, with it, the severity of your symptoms. If you’re vegan or prefer not to eat fish, seeds, especially flaxseeds, are also good sources of omega-3. Plus, many nuts and seeds contain other vitamins and minerals, such as vitamin E, which can protect your cells from damage.<h3>5. Legumes</h3>One study showed that legumes, along with grains and other dietary fibers, can help lower the severity of COVID-19 symptoms.Legumes are excellent protein sources without the extra inflammation that often comes with meat. They’re also rich in fiber, vitamins, and minerals, contributing to gut, immune system, and overall health.Legumes also contain antioxidants such as flavonoids and polyphenols, which protect your cells and have anti-inflammatory properties.<img src="/product_images/uploaded_images/ssusa-best-foods-for-covid-recovery-blog-image-6.png"><h2>Key takeaways</h2>No diet can protect you 100% from viruses. But what you eat can help boost your immune system, protect your cells against damage, and ensure your body functions optimally. All that can help you fight diseases more easily, recover faster, and have milder symptoms.For COVID recovery and prevention, your priority should be an anti-inflammatory diet rich in fruits, veggies, whole grains, and omega-3 fatty acids. These will give your body all the resources it needs to fight this nasty virus and recover faster.And if you’re looking for more ways to boost your immune system and potentially help with disease recovery and prevention, check out our blog post, <a href="https://www.silversolutionusa.com/read-our-blog/boost-your-immunity/" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">6 Easy Ways to Boost Your Immunity</a>.<img src="/product_images/uploaded_images/ssusa-best-foods-for-covid-recovery-pinterest-pin-.png" style="width: 255px;"><h3>Health/Medical Disclaimer</h3>This blog post does not provide health or medical advice. This blog post is for informational and educational purposes only and is not a substitute for professional health or medical advice. Before taking any actions based upon such information, we encourage you to consult with the appropriate medical and healthcare professionals. We do not provide any kind of health or medical advice. The use or reliance of any information contained on this blog is solely at your own risk. <h3>Sources</h3><a href="https://www.cdc.gov/coronavirus/2019-ncov/your-health/about-covid-19.html">https://www.cdc.gov/coronavirus/2019-ncov/your-health/about-covid-19.html</a><a href="https://www.cdc.gov/coronavirus/2019-ncov/long-term-effects/index.html">https://www.cdc.gov/coronavirus/2019-ncov/long-term-effects/index.html</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8472186/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8472186/</a><a href="https://www.news-medical.net/news/20211103/Anti-inflammatory-diets-in-COVID-19.aspx">https://www.news-medical.net/news/20211103/Anti-inflammatory-diets-in-COVID-19.aspx</a><a href="https://pubmed.ncbi.nlm.nih.gov/34842636/">https://pubmed.ncbi.nlm.nih.gov/34842636/</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7833284/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7833284/</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7284818/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7284818/</a><a href="https://pubmed.ncbi.nlm.nih.gov/33117359/">https://pubmed.ncbi.nlm.nih.gov/33117359/</a>
How to Get Strong Bones—Myths (And Facts) About Bone Health

When you say “strength,” you often picture someone with well-defined muscles. Many think muscle mass is the only part that counts for physical strength. Or that bone density loss and related conditions are something only women need to worry about and only as they age. That couldn’t be more wrong.<a href="https://www.silversolutionusa.com/read-our-blog/bone-health/" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">Strong bones</a> are the first step to a strong body. They support your muscles and joints and are essential for your well-being. How to get strong bones?Some say calcium is key. Others will tell you to lift weights at the gym. Some will tell you strong or weak bones are about genetics, so there’s nothing you can do about it. Is any of this true? Let’s debunk some common myths and check the facts about bone health.<img src="/product_images/uploaded_images/ssusa-how-to-get-strong-bones-blog-image-1.png"><h2>Myth 1. Strong bones require dairy</h2>You’ve heard this idea at least once in your life. If you’re <a href="https://www.silversolutionusa.com/read-our-blog/5-things-to-know-when-going-vegan/">vegan</a>, lactose intolerant, or simply dislike dairy, you probably lost count of how many people told you that you need dairy.Dairy products contain a lot of calcium. But you can get this amazing mineral from other sources, too. <a href="https://www.silversolutionusa.com/read-our-blog/debunking-5-common-soy-myths/">Tofu</a>, edamame, bok choy, and even greens like broccoli and kale contain a lot of calcium. We also can’t forget foods that come fortified with calcium. These include certain cereals, store-bought orange juice, and more. As a word of caution, though, these foods can be heavily processed, so read the label and be sure also to include plenty of fruits and veggies.Spinach, rhubarb, and other greens contain calcium but are not optimal sources. That’s because they have high amounts of oxalic and phytic acid, which may slow down calcium absorption.In short, with careful planning, you can get plenty of calcium from non-dairy foods. In case of a severe deficiency, talking to a doctor and supplementing will most likely be necessary.<h2>Myth 2. Only women need to worry about osteoporosis</h2>If you were hoping to be out of the woods because of your gender, think again. Women are indeed at a higher risk of osteoporosis. But statistics show that about 20% of white men in America have osteoporosis at the moment. Once you have the disease, the risk of fractures is the same regardless of your gender.<img src="/product_images/uploaded_images/ssusa-how-to-get-strong-bones-blog-image-2.png"><h2>Myth 3. Low bone density is only a problem for older adults</h2>A common mistake people make is thinking bone density loss is only a problem after age 50. Your body builds about 90% of its bone mass by the time you’re 20. For most people, bone-building peaks between the ages of 25 and 30. After that, there’s a period of relative stability until you reach your 50s.But if you pay no attention to your bones in this interval, bone loss may start sooner. Being proactive, <a href="https://www.silversolutionusa.com/read-our-blog/what-is-the-best-diet-for-me">eating a balanced diet</a>, and exercising regularly can help keep your bones strong and prevent bone density loss.<h2>Myth 4. Only weight training helps bone density</h2>Weight training is the way to go if you want to build muscle, so it must be the logical option for bone health, right? Not exactly. Weight training can certainly help, but the fact is that all exercise is good for bone health.From walking, dancing, swimming, and practicing yoga, all types of movements are great for your bones. The important is to stay active. Plus, balance and coordination exercises, like Pilates, tai chi, and yoga, can help reduce the risk of falls.Of course, if you’re already dealing with a medical condition, you should consult your physician before starting a new exercise form.<img src="/product_images/uploaded_images/ssusa-how-to-get-strong-bones-blog-image-3.png"><h2>Myth 5. Low bone density affects only thin people</h2>Women are at higher risk for low bone density (osteopenia). Plus, conditions like anorexia, bulimia, or thyroid disorders increase the risk of osteopenia. Add these two truths together, and you get what has now become a very prevalent myth—that low bone density is only a concern for very thin people, usually females.In reality, the correlation between body size and bone density isn’t as strong. Lower bone density because of a smaller body frame doesn’t mean weak bones. A strong, healthy, petite person can have strong bones despite their small frame. Similarly, a larger but inactive person with various health conditions may struggle with weak bones and osteopenia despite their larger frame.<h2>Myth 6. You can’t have strong bones without supplements</h2>For many people, a truly balanced diet may seem more challenging to obtain. You’re running around every day, busy with work and other obligations, so there’s hardly any time to cook and pay attention to what’s on your plate. You go for the quickest, easiest options. And let’s face it. Those are often neither balanced nor healthy.So, do you need supplements? Technically, no. You can get all your vitamins and minerals from foods. But certain things could make this difficult. Dietary restrictions, whether due to allergies or personal choices, can make it hard to get enough <a href="https://www.silversolutionusa.com/calcium-magnesium-with-vit-d-3-120-capsules/">calcium, magnesium</a>, <a href="https://www.silversolutionusa.com/blogging/5-things-to-help-you-decide-whether-to-start-taking-a-vitamin-d-supplement/">vitamin D</a>, or vitamin K.An unbalanced diet filled with junk foods will also not provide you with all the nutrients you need. In these cases, you may benefit from <a href="https://www.silversolutionusa.com/bone-and-joint/" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">using a supplement</a>, such as a <a href="https://www.silversolutionusa.com/read-our-blog/should-i-take-a-daily-multivitamin/" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">daily multivitamin</a>. A doctor will help you get the right supplement and dose for your body for known, severe deficiencies.<img src="/product_images/uploaded_images/ssusa-how-to-get-strong-bones-blog-image-4.png"><h2>Myth 7. Calcium supplements are dangerous</h2>At the opposite spectrum from Myth 6, you’ll hear those that advise against all and any calcium supplements. This myth started after a 2006 Women’s Health Initiative study, where many women taking calcium supplements reported kidney stones at the end of the trial. The problem? During that trial, participants took up to 2,100 mg of calcium daily. And that number only takes into account their supplements, not their diet. This is far above the recommended daily amount of 1,000-1,200 mg. Calcium supplements are safe when taken correctly without preexisting medical conditions, and especially if a deficiency is present. <h2>So…how to get strong bones?</h2>We’ve debunked the most common myths. Now, let’s take a look at the things you can do to improve your bone health.<ul><li>Get enough vitamin D. It is essential for calcium absorption and helps you get stronger bones. You can get it from sunlight exposure or foods like fatty fish, egg yolks, or fortified milk.</li><li>Avoid excessive alcohol. A glass of wine here and there won’t do any harm. But in excess, alcohol may interfere with your body’s ability to absorb calcium. </li><li>Quit smoking. If you need another reason to stop smoking, we’ve got one right here. Smoking has been linked to lower bone density, so do your best to ditch this habit.</li><li>Move your body. Any type of exercise is good for you, so take advantage of this fun and easy way to improve bone strength. Take a walk to admire nature, dance with your friends, or lift some weights at the gym.</li><li>Eat a balanced diet. You’re probably tired of hearing this, but a balanced diet can be a medicine in disguise. Prioritize fruits, veggies, fatty fish, and even whole grains.</li></ul><img src="/product_images/uploaded_images/ssusa-how-to-get-strong-bones-blog-image-5.png" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif; font-size: 15px;"><h2>The bottom line</h2>Bone strength and health are not some mystical, impossible-to-achieve goals. Gender doesn’t play as critical a role as you may have thought, and neither does your weight. As with anything, balance is key, and the same is true for a lifestyle that supports your bones.We can’t help you eat healthier or exercise more (though we wish we did). We can offer instead some great supplements that will help keep your bones strong and healthy, even when you can’t have the most balanced lifestyle. <a href="https://www.silversolutionusa.com/bone-and-joint/" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">Check out our shop</a> and start improving your bone health today.<img src="/product_images/uploaded_images/ssusa-how-to-get-strong-bones-pinterest-pin-.png" style="width: 259px;"><h3>Health/Medical Disclaimer</h3>This blog post does not provide health or medical advice. This blog post is for informational and educational purposes only and is not a substitute for professional health or medical advice. Before taking any actions based upon such information, we encourage you to consult with the appropriate medical and healthcare professionals. We do not provide any kind of health or medical advice. The use or reliance of any information contained on this blog is solely at your own risk. <h3>Sources</h3><a href="https://www.aafp.org/pubs/afp/issues/2015/0815/p261.html">https://www.aafp.org/pubs/afp/issues/2015/0815/p261.html</a><a href="https://www.niams.nih.gov/health-topics/bone-health-and-osteoporosis">https://www.niams.nih.gov/health-topics/bone-health-and-osteoporosis</a><a href="https://pubmed.ncbi.nlm.nih.gov/35377720/">https://pubmed.ncbi.nlm.nih.gov/35377720/</a><a href="https://www.nhlbi.nih.gov/science/womens-health-initiative-whi">https://www.nhlbi.nih.gov/science/womens-health-initiative-whi</a>
Health in a Cup—5 Best Herbal Teas for Detox

The world of diets has seen many trends come and go. One of the most resistant ones has been that of detoxes. Also known as cleanses, these diets are meant to help your body get rid of toxins. If you don’t want to go on a restrictive diet, there are more options available. One of them is herbal teas for detox.Many claim these drinks have antioxidant properties, <a href="https://www.silversolutionusa.com/read-our-blog/boost-your-immunity/" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">boost the immune system</a>, and help your liver, kidneys, and entire body. They are not unfounded claims, but the truth may be a little more complex.Herbal tea is an ancient remedy. Depending on the plants you use, they can help relieve many ailments and support your body. So, let’s take a look at how you can use teas for detox, what benefits they have, and which ones are the best.<img src="/product_images/uploaded_images/ssusa-herbal-teas-for-detox-blog-image-1.png"><h2>What is a detox?</h2>A detox or a <a href="https://www.silversolutionusa.com/read-our-blog/are-cleanses-good-for-you/">cleanse</a> is a diet aimed at flushing out toxins from your body. It’s usually short-term and can be extremely restrictive. Juice cleanses, <a href="https://www.silversolutionusa.com/read-our-blog/what-is-intermittent-fasting-benefits-risks-and-alternatives/">fasting</a>, or eliminating certain food groups are some of your options.Do you need a detox? No, you don’t. Your body has two great cleansers: the liver and the kidneys. That said, sometimes, you may feel like they could use some help. A holiday binge could make you think you never want to eat again, and a cleanse will sound very nice.Unless you have a medical condition, restrictive cleanses are not truly necessary. No, not even after a holiday binge. Listening to your body, drinking water, and eating plenty of veggies and fruits will do the trick.Herbal teas can be a gentler approach to detoxes. They don’t ask you to cut out all foods, won’t leave you starving, and have few side effects.<img src="/product_images/uploaded_images/ssusa-herbal-teas-for-detox-blog-image-2.png"><h2>Health benefits of detox teas</h2>Herbal teas, regardless of their main purpose, <a href="https://www.silversolutionusa.com/read-our-blog/how-much-water-do-you-need-each-day/">keep your body hydrated</a>. But they can also have other benefits, depending on the plants they’re made of.<ul><li>Antioxidant properties. Many herbal teas are great antioxidants. They help neutralize free radicals, boost your immune system, improve cardiovascular health, and even help prevent certain types of cancer. </li><li>Anti-inflammatory effects. Some teas, such as turmeric or ginger, have strong anti-inflammatory properties. They can help ease pain from osteoarthritis, muscle soreness, and other inflammatory conditions.</li><li>Support for digestive health. You can’t talk about a detox and not think of digestion. Detox teas are the perfect remedy for most digestion issues. They help ease bloating, gas, and nausea. They also help the body eliminate toxins and could even reduce your appetite.</li><li>Stress reduction and relaxation. Some herbal teas have adaptogenic properties that help your body cope with stress. Others, like lavender or chamomile, have calming effects, promoting relaxation and <a href="https://www.silversolutionusa.com/read-our-blog/natural-remedies-for-insomnia/">improving your sleep</a>.</li><li>They may help with weight loss. By promoting optimal digestion, <a href="https://www.silversolutionusa.com/read-our-blog/how-much-sleep-do-you-need" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">good sleep</a>, and reduced inflammation, detox teas can be wonderful assistants on your weight loss journey. Combined with a healthy, <a href="https://www.silversolutionusa.com/read-our-blog/what-is-the-best-diet-for-me" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">balanced diet</a> and moderate exercise, their effects will be even stronger.</li></ul><img src="/product_images/uploaded_images/ssusa-herbal-teas-for-detox-blog-image-3.png"><h2>Best Herbal Teas for Detox</h2>There are hundreds of herbal teas to choose from. And most of them can help your body remove toxins to some extent. Which ones to choose? We selected the 5 teas with the most proven detox effects.<h3>Green tea</h3>The king of antioxidants and detox teas, <a href="https://www.silversolutionusa.com/read-our-blog/5-proven-health-benefits-of-green-tea-you-should-know/">green tea</a> contains catechins, which can help your body fight against free radicals and inflammation. Some even call it “nature’s way of preventing cancer.” While the mechanisms behind cancer may be more complex, the antioxidants in green tea can help your body prevent and fight cell damage. It also boosts your metabolism, helping your body burn more fat. Plus, green tea is a natural energizer without the jitters, anxiety, or elevated blood pressure that sometimes come with coffee.<h3>Dandelion tea</h3>You may know dandelion tea for its aid in digestion, but that’s not its only benefit. A study conducted in 2011 showed dandelion root extract can kill melanoma cells with no damage to non-cancerous cells.Dandelion root is often nicknamed the “liver tonic” as it helps detoxify the liver and offers relief for those who suffer from liver disease.<img src="/product_images/uploaded_images/ssusa-herbal-teas-for-detox-blog-image-4.png" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif; font-size: 15px;"><h3>Holy basil (Tulsi) tea</h3>Holy basil has a long history in Indian medicine, where it was used to treat a wide variety of conditions, from eye disease to ringworms. Studies on animals also suggest holy basil can enhance metabolism, reduce tissue damage, and lower stress levels.Another study, this time on humans, found that holy basil extract has strong anti-depressant and anti-anxiety properties comparable to those of diazepam and similar drugs.<h3>Nettle tea</h3>Nettle is another herb people have used for centuries for its medicinal properties. It is rich in polyphenols and can play an important role in preventing cellular damage and cancer. It can also boost your metabolism, helping you lose weight. Research suggests it may even improve heart health and can help those struggling with diabetes. In a randomized clinical trial, some patients were given 500 mg capsules of nettle extract every 8 hours for 3 months while others took a placebo. At the end of the study, those who had taken nettle extract had lower fasting glucose levels.Can you get the same benefits from tea, which has less nettle than the capsules? We can assume the effects won’t be as strong, but it will help. <h3>Milk thistle tea</h3>You can’t talk about detoxes or liver health without mentioning milk thistle. You’ll find it both in capsules and teas, and its most important role is to help cleanse the liver and help it function at its best. This little herb may also be a solution for those struggling with gallbladder issues.Milk thistle has two compounds—silymarin and silybin. Silymarin is used most often in capsules and other supplements because of its high content of antioxidants. These help fight cell damage and may protect you against different forms of cancer.Sadly, milk thistle is hard for the body to absorb. That’s why some claim <a href="https://www.silversolutionusa.com/milk-thistle-60-tablets-450-mg/">supplements</a> are better than tea, as they give you a higher amount of the herb. Tea may not be the best option if you’re fighting a more serious condition, but it can be a great addition to a detox routine along with other teas and a healthy diet.<img src="/product_images/uploaded_images/ssusa-herbal-teas-for-detox-blog-image-5.png"><h2>How to incorporate detox teas into your routine</h2>Herbal teas can do wonders for your body. But how to use them, and when should you drink them? The first thing to think of is what type of tea you’re drinking. Black and green teas are <a href="https://www.silversolutionusa.com/read-our-blog/7-natural-ways-to-boost-energy-and-other-ways-to-deal-with-fatigue/">natural energizers</a>, so drink them during the first half of the day. Some, such as those meant to promote relaxation and healthy sleep, are best drunk in the evening. Most herbal teas, though, can be drunk throughout the day, between meals.<h3>Precautions and side effects</h3>Herbal teas, like most herbs and supplements, can have side effects. If you’re allergic to the herb, you’ll be allergic to the tea, so look carefully at the ingredients. This is even more important when you choose a detox blend. Read each ingredient and choose a blend that is safe for you.Some herbs also require special attention if you’re pregnant or have certain medical conditions. For instance, something as common and innocent as chamomile can interact with blood thinners. Other herbs, like licorice root, may cause digestive issues like stomach pain and diarrhea.Green tea in excess can cause <a href="https://www.silversolutionusa.com/read-our-blog/natural-remedies-for-insomnia/">insomnia</a>, while milk thistle may lead to nausea or diarrhea. Nettle tea could affect estrogen levels, so it may not be the best if you struggle with <a href="https://www.silversolutionusa.com/read-our-blog/debunking-pcoscauses-symptoms-and-natural-remedies/">hormonal imbalances</a>.How do you avoid unwanted effects? Moderation is key. Most teas only offer a small dose of each herb, so if you stick to 1-2 cups a day, side effects should be rare. Talk to a doctor if you have pre-existing conditions or a naturopath if you want to understand how each herb may affect you.<img src="/product_images/uploaded_images/ssusa-herbal-teas-for-detox-blog-image-7.png"><h2>Key takeaways</h2>Mainstream diet talk can have you convinced you must do at least an annual cleanse. The truth is you don’t. Your body, specifically your liver and your kidneys, is more than capable of detoxing without you going on a liquid fast.That being said, herbs can support you in this process. Herbal detox teas are a simple way of staying hydrated while supporting your body. They are high in antioxidants, protecting you from cellular damage, can help you manage blood sugar levels, may reduce your appetite, and improve digestion.And if you love tea as much as we do, check out this article on the <a href="https://www.silversolutionusa.com/read-our-blog/teas-for-digestion" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">best teas for digestion</a>, or join us on <a href="https://www.facebook.com/SilverSolUSA/" target="_blank">Facebook</a> to talk about your favorite tea.<img src="/product_images/uploaded_images/ssusa-herbal-teas-for-detox-pinterest-pin-.png" style="width: 253px;"><h3>Health/Medical Disclaimer</h3>This blog post does not provide health or medical advice. This blog post is for informational and educational purposes only and is not a substitute for professional health or medical advice. Before taking any actions based upon such information, we encourage you to consult with the appropriate medical and healthcare professionals. We do not provide any kind of health or medical advice. The use or reliance of any information contained on this blog is solely at your own risk. <h3>Sources</h3><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6520965/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6520965/</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9501439/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9501439/</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3018636/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3018636/</a><a href="https://www.mdpi.com/1420-3049/22/9/1409/htm">https://www.mdpi.com/1420-3049/22/9/1409/htm</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5376420/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5376420/</a><a href="https://www.mdpi.com/2072-6643/10/11/1618">https://www.mdpi.com/2072-6643/10/11/1618</a><a href="https://pubmed.ncbi.nlm.nih.gov/24273930/">https://pubmed.ncbi.nlm.nih.gov/24273930/</a><a href="https://pubmed.ncbi.nlm.nih.gov/18264183/">https://pubmed.ncbi.nlm.nih.gov/18264183/</a>
Everything You Need to Know About Natural Pain Relief

There’s no shortage of options for pain management. And most medications work well. Sadly, they also have side effects. The more you use them, the worse those side effects can get. Plus, sometimes, you just want something to calm your pain without taking pill after pill.Natural pain relief options are abundant. When used correctly, they have little to no side effects and can be just as effective as conventional medicine. Here’s everything you need to know about them.<img src="/product_images/uploaded_images/ssusa-natural-pain-relief-blog-image-1.png"> <h2>Understanding pain</h2>Not all pain is the same. Understanding its root cause and its type is crucial if you want to treat it effectively. <ul> <li>Acute pain is sudden, severe, and typically the result of an injury or surgery. In most cases, it resolves as soon as the injury heals. </li><li>Chronic pain lasts for a long time, sometimes months or even years. There may be periods of remission, but the pain is often a constant in someone’s life. It is usually associated with various medical conditions, including but not limited to inflammation and nerve damage. Acute pain can become chronic when the initial injury doesn’t heal properly.</li><li>Neuropathic pain, also called nerve pain, comes from a malfunctioning of the nervous system or nerve damage. Neuropathic pain can be acute or chronic, but the sensations it causes—burning, tingling, or shooting pain—differentiate it from injuries or inflammation pain. </li></ul>Understanding the type of pain you have is critical in finding a remedy. Something that works for acute pain after a fracture might not affect nerve pain. Similarly, chronic pain remedies might not be the best for acute pain.<img src="/product_images/uploaded_images/ssusa-natural-pain-relief-blog-image-2.png"><h2>Herbal pain remedies</h2>Herbal pain remedies can help both acute and chronic pain and, sometimes, may relieve neuropathic pain. Nature has no shortage of options. Here are some of the most common ones you’ll find.<h3>Boswellia (frankincense)</h3>Many know it as an <a href="https://www.silversolutionusa.com/read-our-blog/how-to-use-essential-oils">essential oil</a>, but Boswellia is a common Ayurvedic remedy you can also find as a tincture, supplement, or topical treatment. A 2020 study showed it can help with pain caused by osteoarthritis. It’s also great to use if you struggle with general inflammation and even colitis. As a word of caution, Boswellia can interact with antiplatelet and anticoagulant medicine. Topical applications are safer, though an allergic reaction is possible.<h3>Arnica</h3>A known anti-inflammatory herb, arnica is a common ingredient in ointments to help with pain caused by sprains, fractures, other bruises, and even arthritis. Refrain from applying it to open injuries, though, as it can cause irritation. <h3>Turmeric</h3>Fancy a bit of curry? Turmeric is one of the key ingredients in the famous Indian recipe, but its properties go far beyond that. <a href="https://www.silversolutionusa.com/turmeric-500-non-gmo-60-capsules/">Turmeric</a> contains curcumin, which is a known antioxidant and anti-inflammatory. It can help with pain caused by osteoarthritis and other forms of inflammation, but it may also aid in easing indigestion.Side effects are rare but may include diarrhea, skin rash, nausea, or headaches.<h3>Things to consider when using herbal pain remedies</h3>There are various ways to use them, depending on the type of pain you’re experiencing. If you want some local relief, you can choose creams or gels. You can also use essential oils and make your ointment at home. Sometimes, using herbs internally, through teas or supplements, can also help.Be mindful that, though side effects are rare, herbs can cause allergic reactions. When taken as tea or supplements, they may also interact with medication, so talk to a doctor if you have any doubts.<img src="/product_images/uploaded_images/ssusa-natural-pain-relief-blog-image-3.png"><h2>Alternative therapies</h2>Natural pain relief options don’t stop at herbs. There are several alternative therapies you can try depending on the cause and type of pain you’re experiencing.<h3>Acupuncture</h3>A traditional Chinese medicine remedy, acupuncture works with tiny needles inserted into specific points in the body. It boosts serotonin and balances the body’s natural energy flow. This leads to decreased pain and inflammation and can give you a general “feel good” feeling. It’s great for acute, chronic, and even nerve pain.Sadly, acupuncture can cause allergic reactions and other injuries, such as increased bleeding, infections, and loss of consciousness. Make sure to work with someone well-versed in traditional Chinese medicine to minimize risks. And if you’re pregnant, are on blood thinners, or have a peacemaker, you’ll need to talk to your doctor before trying acupuncture.<h3>Acupressure</h3>This practice is similar to acupuncture, but you apply pressure instead of inserting needles into various points on the body.You can use fingers, hands, or special tools such as acupressure mats. It can help promote muscle relaxation, which can help relieve pain and tension.<img src="/product_images/uploaded_images/ssusa-natural-pain-relief-blog-image-4.png"><h3>Massage</h3>A massage is probably the simplest and most accessible form of alternative therapy. If pain is due to muscle tension, you can go for a simple relaxation massage or even a deep tissue one. Other options can help with specific issues, such as recovering from an injury, regaining mobility, and more. When done correctly, a massage has no side effects, but choose a specialist who understands your type of pain or injury to avoid making things worse.<h3>Physical therapy</h3>Physical therapy involves exercises, stretches, and other therapeutic techniques aimed at various ailments. While there are plenty of online videos, your best bet is to work with a professional first to make sure you understand the correct alignment and posture during exercises. Physical therapy can help you recover from an injury or help with chronic or nerve pain, especially when that pain is due to poor posture or overuse.<h3>Chiropractic care</h3>If you’re struggling with headaches, back pain, and other issues that may be related to the spine, chiropractic care may be for you. Your chiropractor will manipulate your musculoskeletal system and spine to help improve your posture and correct misalignments.<img src="/product_images/uploaded_images/ssusa-natural-pain-relief-blog-image-5.png"><h2>Lifestyle changes for pain management</h2>Beyond herbs and therapies, your lifestyle also plays a key role in pain management. What do <a href="https://www.silversolutionusa.com/read-our-blog/what-is-the-best-diet-for-me">diet</a>, exercise, and <a href="https://www.silversolutionusa.com/read-our-blog/how-much-sleep-do-you-need">sleep</a> have to do with pain? A lot. Diet, for instance, can increase or <a href="https://www.silversolutionusa.com/read-our-blog/mediterranean-diet-pros-and-cons">decrease inflammation</a>. Foods that increase inflammation (and potentially also your pain) include fast food, red and processed meat, fried food, and foods high in <a href="https://www.silversolutionusa.com/blogging/sugar-a-sweet-problem/">added sugar</a>. Do your best to limit these if you want to decrease inflammation. What to eat instead? <ul> <li>Foods high in <a href="https://www.silversolutionusa.com/blogging/breaking-down-the-facts-around-omega3-supplements-and-their-benefits/">omega-3</a></li><li><a href="https://www.silversolutionusa.com/blogging/breaking-down-the-facts-around-omega3-supplements-and-their-benefits/"></a>Leafy greens</li><li>Nuts and seeds</li><li>Berries</li></ul>Also, watch your <a href="https://www.silversolutionusa.com/blogging/5-things-to-help-you-decide-whether-to-start-taking-a-vitamin-d-supplement/">vitamin D</a> and magnesium levels, as they can help fight pain, while deficiencies can increase it.<a href="https://www.silversolutionusa.com/read-our-blog/probiotics-vs-prebiotics">Probiotics</a> can also help decrease inflammation and pain, whether through foods or supplements.Don’t forget about exercise, though. It’s great for chronic pain, can help reduce stress and inflammation, and increases joint and muscle mobility. Prioritize gentle to moderate exercises, such as yoga, pilates, or brisk walks. Forget cliche slogans like “no pain, no gain,” and only do exercises you feel comfortable with, especially when you’re already experiencing pain. As always, check with a doctor or physical therapist when in doubt.If you’re struggling with an injury or nerve pain, you may want to take a step back from working out until the doctor allows you to resume working out.<img src="/product_images/uploaded_images/ssusa-natural-pain-relief-blog-image-6.png"><h2>Navigating natural pain relief options</h2>If you’re trying to use less conventional medicine for pain management, plenty of options are available. How do you choose the ones for you? The best option would be to work with someone specializing in alternative medicine. They can guide you in selecting the best supplements and therapies for you.You can also consider the cause of your pain first. If a physical injury or misalignment is the root cause, things like physical therapy, chiropractic care, or even massage and acupuncture can help. For localized pain reduction, you can also choose a cream, gel, or essential oil for topical application.Changing your lifestyle to help reduce inflammation and support your joints and muscles will be helpful regardless of why you’re experiencing pain. You can also combine several remedies. For instance, a cream with herbal ingredients can be a great addition to your physical therapy regime. Be sure to check for potential interactions, though. If in doubt, ask your therapist or doctor before combining too many herbs and therapies.<img src="/product_images/uploaded_images/ssusa-natural-pain-relief-blog-image-7.png"><h2>The bottom line</h2>Pain management is a complex equation with many variables and potential solutions. From herbal remedies to alternative therapies like acupuncture or physical therapy, there’s something for everyone. We can’t help with physical therapy or massages. But we can support you if you’re looking for a <a href="https://www.silversolutionusa.com/vegan-complete-multi-vitamin-mineral-complex-3-per-day-90-tablets/" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">multivitamin</a> or more specific things, like <a href="https://www.silversolutionusa.com/calcium-magnesium-with-vit-d-3-120-capsules/" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">vitamin D, calcium, magnesium</a>, or <a href="https://www.silversolutionusa.com/omega-3-fish-oil-epa-dha-60-softgels/" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">omega-3</a>. Don’t forget that natural pain relief is often about patience and taking small steps to increase your well-being.<img src="/product_images/uploaded_images/ssusa-natural-pain-relief-pinterest-pin-1000-1500-px-.png" style="width: 254px;"> <h3>Health/Medical Disclaimer</h3>This blog post does not provide health or medical advice. This blog post is for informational and educational purposes only and is not a substitute for professional health or medical advice. Before taking any actions based upon such information, we encourage you to consult with the appropriate medical and healthcare professionals. We do not provide any kind of health or medical advice. The use or reliance of any information contained on this blog is solely at your own risk. <h3>Sources</h3><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7368679/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7368679/</a><a href="https://pubmed.ncbi.nlm.nih.gov/31255636/">https://pubmed.ncbi.nlm.nih.gov/31255636/</a><a href="https://pubmed.ncbi.nlm.nih.gov/30335320/">https://pubmed.ncbi.nlm.nih.gov/30335320/</a><a href="https://pubmed.ncbi.nlm.nih.gov/32749874/">https://pubmed.ncbi.nlm.nih.gov/32749874/</a>
How to Use Essential Oils: A Comprehensive Guide

Essential oils have taken over the world of alternative medicine in recent years. You’ll see one for almost any ailment if you read on the topic. Essential oils are not new, but they’ve never been as popular as they are today. Are they as effective as people say? Can they truly cure just about anything? And how do you use essential oils for maximum benefits? We’ll cover all this and more.<img src="/product_images/uploaded_images/ssusa-how-to-use-essential-oils-blog-image-1.png"><h2>What are essential oils?</h2>Essential oils are concentrated extracts from various plants' flowers, leaves, and stems. And they’ve been around for a long time. The Egyptians were the first to document plant oil extraction around 3,500 BCE. Since then, the art of creating essential oils has seen substantial changes, as have their uses.You need to use huge quantities of plants to create pure essential oils. For example, to get 1 pound of lavender essential oil, you’ll need 250 pounds of lavender flowers. Comparing it to teas, which use only a few leaves, it’s easy to see why they have so many reported benefits.<h2>Pros and cons of essential oils</h2>Essential oils can have many benefits depending on which one you’re using and how you’re using it. They include:<ul><li>Reduced anxiety (lavender, chamomile, bergamot, frankincense, ylang-ylang, etc.)</li><li><a href="https://www.silversolutionusa.com/read-our-blog/how-much-sleep-do-you-need">Improved sleep</a> (lavender, bergamot, valerian, etc.)</li><li>Mood boost (lemon, sweet orange, eucalyptus, peppermint, etc)</li><li>Improved concentration (rosemary, peppermint, lemon, eucalyptus, clary sage, etc.)</li><li>Reduced inflammation (tea tree, frankincense, rosemary, etc).</li></ul>Some oils have anti-bacterial properties, especially when used topically. Others may help reduce nausea or headaches.However, there are few studies on essential oil benefits. One such research, published in 2020, revealed essential oils have antibacterial, antiviral, and anti-inflammatory properties. Researchers also agree they're great for <a href="https://www.silversolutionusa.com/read-our-blog/stress-everything-you-need-to-know/">relieving stress</a> and <a href="https://www.silversolutionusa.com/read-our-blog/natural-remedies-for-insomnia/">helping fight insomnia</a>. But they also highlight some risks. For instance, essential oils can be endocrine disruptors and may lead to premature breast growth in young adolescents. They can also cause allergic reactions. If you’re allergic to the plant, you’ll be allergic to the essential oil, so choose carefully.<img src="/product_images/uploaded_images/ssusa-how-to-use-essential-oils-blog-image-2.png"><h2>How to use essential oils</h2>There’s no shortage of ways to use essential oils. You can pick the best one for you, from aromatherapy to using them in your bathtub, from topical to internal use. <h3>Aromatherapy</h3>The most popular use of essential oils is aromatherapy. If you have a diffuser, your way forward is easy. Add some water and a few drops of your favorite oils, and you’re ready to go. You don’t have to limit yourself to a single oil. Add as many as you’d like to get the results (and the perfume) you want.No diffuser? No problem. Here’s how to use essential oils without a diffuser.<ul><li>Just inhale. Open the bottle and inhale deeply a few times. </li><li>Steam. Add a few drops to a bowl of warm water. Place a towel over your head and the bowl. Inhale the warm steam for several minutes. For safety, close your eyes under the towel, and be sure the water isn’t too hot, or it may burn you. If you brought the water to a boil, let it cool a little before you use it.</li><li>Dry evaporation. Put a few drops of your favorite essential oil on any dry material, like a cotton ball or any other fabric. </li><li>In the bathtub. Similar to the steam method, but with fewer risks of hurting your eyes or burning yourself, adding a few drops of essential oils to your bathtub comes with great benefits. You’ll inhale the aroma, but you’ll also take advantage of the oil’s effects on the skin. Read the instructions before you do this to be sure your oil is safe for topical applications.</li></ul>Aromatherapy can have side effects, though they are rare. The most common one is an allergic reaction. Some oils, such as tea tree, may also be neurotoxic in larger quantities, especially for pets and infants. When in doubt, talk to a herbalist to select a safe oil for your household.<h3>Topical applications</h3>When applied directly to your skin, essential oils can relieve inflammation and pain and combat insomnia or anxiety.<img src="/product_images/uploaded_images/ssusa-how-to-use-essential-oils-blog-image-3.png">A word of caution: You should always dilute essential oils with carrier oils such as coconut or jojoba oil before applying them directly to the skin. The only exception is for oils made explicitly for topical applications, which should be mentioned on the package. If you see no mention regarding how to apply them on your skin, dilute them to be safe. It won’t take away from their effects, but it will ensure you don’t get a nasty irritation or burn.Where to apply them, though? If treating a specific issue, like painful joints or muscles, apply and massage the affected areas. Otherwise, you can apply it to the wrist area, the temples, and even your feet to ease insomnia or anxiety.<h3>Internal use</h3>Ingesting essential oils is not always safe, and you should only try it after talking to a herbalist and making sure the brand you’re using is safe for ingestion. Yes, they are plant extracts and, in theory, all-natural. However, the extraction process can introduce some chemicals that may be unsafe for consumption, not to mention the sheer volume of plants needed to create just one tiny bottle. <img src="/product_images/uploaded_images/ssusa-how-to-use-essential-oils-blog-image-4.png"><h2>How to choose the right essential oils</h2>Several factors come into play when selecting essential oils.<h3>Why do you want to use essential oils?</h3>What condition(s) are you hoping they will help?Lavender, for instance, is excellent for insomnia, anxiety, and stress. It is one of the most common herbs in natural insomnia supplements and teas, and essential oils are no exception. One word of caution: some studies have shown it can disrupt hormones in young boys. A bit of lavender aromatherapy will likely cause no harm, but if you have young boys in the house, limit its usage.Peppermint and eucalyptus are great if you want a quick mood boost. They’re also soothing if you struggle with a stuffed nose because of a cold or the flu.Tea tree oil is best known for its antiseptic, antimicrobial, and antifungal properties. Remember to be cautious and dilute it when applying it directly to the skin and keep it away from pets and infants. Frankincense oil is an anti-inflammatory but can also boost your mood and help you sleep better. Bergamot is another oil perfect for sleep or anxiety, while rosemary may help boost your memory.<h3>What budget do you have?</h3>Some essential oils can be ridiculously expensive. Usually, that’s because they’re of higher quality, and more plants were used to extract the oil. Cheaper oils aren’t necessarily useless, though. Their effects (and even their smell) may not be as strong, and you may need to add more to your diffuser than you would with an expensive one. They’re also usually not recommended for internal use. <h3>Do you have any allergies?</h3>If the answer is yes, you’ll have to avoid any essential oils that may trigger it. Pay special attention to blends that contain several oils, and be sure there’s no contamination.<img src="/product_images/uploaded_images/ssusa-how-to-use-essential-oils-blog-image-5.png"><h2>To use or not to use essential oil blends?</h2>The short answer is: it’s your choice.If you’re using essential oils because you like the smell and the atmosphere of aromatherapy in your room, personal preference is the only factor to consider. Otherwise, if you’re trying to find relief from some issue, blends may have a stronger effect. They contain a combination of various plants, all tailored for a particular problem.The good news is you don’t have to buy blends if you don’t want to. You can make your own. Just add a couple of drops of your favorite oils into your diffuser, and you have your homemade blend.The downside to making your own blend is that you could use too much of one ingredient and end up with some side effects. That being said, when used in aromatherapy in moderate quantities, essential oils rarely have side effects.<img src="/product_images/uploaded_images/ssusa-how-to-use-essential-oils-blog-image-6.png"><h2>The bottom line</h2>Essential oils offer a wide variety of benefits. They can boost your mood, help you sleep better, and relieve anxiety. Some may also be great anti-inflammatory remedies or have anti-septic, anti-viral, or antimicrobial properties. They’re not a replacement for medicine in serious conditions, but their therapeutic effects can provide considerable relief. Their most common (and safest) use is in aromatherapy, but topical applications and even internal use under supervision may be possible.Have you tried essential oils? What are your favorite ones? Join us on <a href="https://www.facebook.com/SilverSolUSA/" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">Facebook</a> and let us know!<img src="/product_images/uploaded_images/ssusa-how-to-use-essential-oils-pinterest-pin-.png" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif; font-size: 15px; width: 253px;"><h3>Health/Medical Disclaimer</h3>This blog post does not provide health or medical advice. This blog post is for informational and educational purposes only and is not a substitute for professional health or medical advice. Before taking any actions based upon such information, we encourage you to consult with the appropriate medical and healthcare professionals. We do not provide any kind of health or medical advice. The use or reliance of any information contained on this blog is solely at your own risk. <h3>Sources</h3><a href="https://pubmed.ncbi.nlm.nih.gov/32607090/">https://pubmed.ncbi.nlm.nih.gov/32607090/</a><a href="https://www.endocrine.org/news-and-advocacy/news-room/2018/chemicals-in-lavender-and-tea-tree-oil-appear-to-be-hormone-disruptors">https://www.endocrine.org/news-and-advocacy/news-room/2018/chemicals-in-lavender-and-tea-tree-oil-appear-to-be-hormone-disruptors</a><a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/aromatherapy-do-essential-oils-really-work">https://www.hopkinsmedicine.org/health/wellness-and-prevention/aromatherapy-do-essential-oils-really-work</a>
6 Best Teas for Digestion: A Guide to Improving Gut Health Naturally

Good digestion is the key to happiness. Well, not really, but nobody has ever been happy with indigestion. Usually, the digestive system can do its job pretty well. Other times, you may struggle with constipation, diarrhea, or feeling generally unwell with an upset stomach.People have been drinking teas for digestion for hundreds of years. And it’s not for nothing. Plants can truly help with gut health and help you find relief even <a href="https://www.silversolutionusa.com/read-our-blog/what-is-the-best-diet-for-me">when your diet is less than ideal</a>.Some of them support regular bowel movements. Others can help you when you’ve eaten a very heavy meal, and others may ease heartburn. But how can tea truly support digestion, and which ones are the best? Here’s everything you need to know.<img src="/product_images/uploaded_images/ssusa-teas-for-digestion-blog-image-1.png"><h2>Understanding digestion and gut health</h2>Your gastrointestinal (GI) system contains the stomach, the small and large intestines, the liver, the pancreas, and the gallbladder. Each plays its own role in your digestion. When one doesn’t work as it should, the entire GI system struggles. Your <a href="https://www.silversolutionusa.com/blogging/what-is-gut-health-and-why-its-so-important-now-a-complete-overview/">gut health</a> is essential for the well-functioning of the entire body. The first signs your GI tract is struggling are constipation, diarrhea, gas, bloating, nausea, or vomiting. But there are other symptoms we’re rarely quick to attribute to our gut. Brain fog and difficulty concentrating, low immunity, and gaining or losing weight without changing your lifestyle can all be signs your gut health is less than optimal.When that happens, your body struggles to absorb all the nutrients, leading to vitamin and mineral deficiencies. <a href="https://www.silversolutionusa.com/read-our-blog/probiotics-vs-prebiotics">Probiotics and prebiotics</a> can help rebalance your gut microbiome. But herbal teas can also come to the rescue. They <a href="https://www.silversolutionusa.com/read-our-blog/how-much-water-do-you-need-each-day/">hydrate you</a>, but they can also help relieve many symptoms and get your digestive system back on its feet.(Note: Some conditions require immediate medical help. If you’re experiencing a sudden onset of symptoms like vomiting, severe diarrhea, and fever, please contact a medical professional.)<img src="/product_images/uploaded_images/ssusa-teas-for-digestion-blog-image-2.png"> <h2>6 Best teas for digestion</h2>Can herbal teas really support digestion?Yes, they can. First of all, they keep you hydrated. Dehydration is one of the causes of constipation, so staying hydrated is essential for regular bowel movements. Then, each tea will help you in its own way. Some can relieve nausea. Others help combat issues like diarrhea or bloating. They do that through the various polyphenols, antioxidants, and herbal compounds they contain. All these work together and help the digestive enzymes in your gut work harder and smarter. Polyphenols, for instance, act as prebiotics. They feed the good bacteria in your GI tract, which improves digestion and increases your body’s ability to absorb nutrients from foods. Here are some of the best teas for digestion.<h3>1. Peppermint </h3>One quick look at herbs that help digestion, and peppermint will be on the list. You know it for its refreshing flavor, but there’s more to it than that. Menthol, a compound found in peppermint, can soothe digestion and reduce symptoms like bloating, gas, or diarrhea.Scientists have been studying the benefits of peppermint oil for years. For instance, a 2007 4-week study looked at IBS patients and found that 75% of those who used peppermint oil saw a significant reduction of symptoms.The tea appears to have many of the same benefits. For chronic or recurring conditions, you’ll need to consume it regularly to feel its effects. But if you’re struggling with an occasional digestive upset, one cup as needed will also be helpful.<h3>2. Ginger </h3>Ginger is a common spice used in many dishes. But its powers go well beyond that. Ginger can alleviate nausea, bloating, or gas. One study found that 1.5 grams of ginger a day helped relieve nausea and vomiting caused by either chemotherapy, motion sickness, or pregnancy.Making ginger tea is easy. All you need to do is boil a 1-inch piece of sliced ginger in 500 ml (2 cups) of water. You can also add lemon for a nicer flavor. Tea bags containing ginger are also great, but using the root often makes for a stronger, more effective tea.<h3>3. Chamomile </h3>People have used chamomile tea to treat indigestion for centuries. Studies also show it can be great at treating acid reflux as well. Combined with other herbs, it can reduce stomach acidity, surpassing the effects of regular antacid medication. There isn’t enough research to say if chamomile can have such a strong effect on its own, but these results are promising.Be mindful that chamomile also has a calming effect, so you may want to avoid drinking it in the morning or even after lunch if a nap is not in your plans for the day.<img src="https://store-31430.mybigcommerce.com/product_images/uploaded_images/ssusa-teas-for-digestion-blog-image-3.png"><h3>4. Fennel</h3>Fennel is an herb you can eat, either raw or cooked. It is full of antioxidants, which may be why it is great at preventing stomach ulcers.It can also act as a laxative, helping relieve constipation. We don’t know exactly what compounds in fennel help with that, but there are studies confirming this benefit. A 2006 study on elderly adults showed that those who drank fennel tea had more regular bowel movements than those who drank the placebo. It’s important to note that the improvement was not instant, as people drank the fennel tea daily for 28 days.<h3>5. Dandelion </h3>Dandelions are more than cute, little yellow flowers.Studies on animals show dandelion extract can promote digestion by stimulating stomach muscle contractions. It may also reduce stomach acid and protect against inflammation and stomach ulcers.Sadly, we have no studies on humans at this point. The good news is that dandelion tea has little to no known side effects. Instead, it tastes good and is easy to make. You only need 2 cups of dandelion flowers and 4 cups of water. Boil everything, let it sit for 5-10 minutes, and enjoy your tea.<h3>6. Green tea</h3><a href="https://www.silversolutionusa.com/read-our-blog/5-proven-health-benefits-of-green-tea-you-should-know/">Green tea</a> is perfect if you need a little energy boost without a large dose of caffeine. It is good for heart and brain health and may even lower the risk of certain cancers. It is also full of antioxidants, which can decrease starch absorption, reduce appetite, and improve digestion.<img src="/product_images/uploaded_images/ssusa-teas-for-digestion-blog-image-4.png"><h2>A word on tea blends</h2>If you look up “teas for digestion”, you’ll see many stores carry and recommend tea blends. These contain several herbs, all helpful for digestion in one way or another. Are these better than choosing a single herb?Yes and no. The quantities of each herb are chosen to help maximize the tea’s effect. But there are also risks. The blend might be wrong for your body. A blend simply marketed as “improving digestion” could have a laxative effect. If you’re struggling with diarrhea, that blend will not help; quite the opposite. Some also find that blends can often be less potent than standalone teas. That can happen when only a small quantity of each plant is used. You’re getting only a fraction of the benefits of each. Put together, all the herbs might do wonders for some. But they could also be completely ineffective for others who would instead benefit from a standalone herbal tea.<img src="/product_images/uploaded_images/ssusa-teas-for-digestion-blog-image-5.png"><h2>When to drink teas for digestion?</h2>You know what the best teas for digestion are, but how do you incorporate them into your routine? There’s no black-and-white answer here, as it depends on various factors. Are you struggling with a chronic condition like IBS? In this case, you’ll probably need to drink your tea daily, possibly 2-3 times daily.Is your discomfort something that comes and goes, or is it connected to the foods you eat? Then, you might benefit from consuming the tea occasionally whenever problems arise.The answer also depends on the tea itself. Most herbal teas are safe to drink each day, at any time. Others come with some precautions. Green tea, for instance, can have an energizing effect, so you may want to keep it for the morning or early afternoon. Chamomile tea is calming, so drinking it in the evening will be the best.<img src="/product_images/uploaded_images/ssusa-teas-for-digestion-blog-image-6.png"><h2>Key takeaways</h2>People have used teas for digestion for centuries. And for good reason. They have few to no side effects as long as you use them correctly, help you stay hydrated, are easy to use, and taste good.Make sure to choose the correct one for you. Whether you use a blend or a standalone tea, remember each herb has its own uses. While some can be good for you regardless of the issues you’re struggling with, others should only be used for specific purposes.And if you need something stronger than tea, take a peek at our shop. You can choose a good <a href="https://www.silversolutionusa.com/probiotics/">probiotic</a> to support your microbiome, some <a href="https://www.silversolutionusa.com/digestive-enzymes/">digestive enzymes</a> for your GI tract, or a <a href="https://www.silversolutionusa.com/colon-cleanse/">colon cleanser</a> to combat issues like constipation or bloating.<img src="/product_images/uploaded_images/ssusa-teas-for-digestion-pinterest-pin-1000-1500-px-.png" style="width: 257px;"><h3>Health/Medical Disclaimer</h3>This blog post does not provide health or medical advice. This blog post is for informational and educational purposes only and is not a substitute for professional health or medical advice. Before taking any actions based upon such information, we encourage you to consult with the appropriate medical and healthcare professionals. We do not provide any kind of health or medical advice. The use or reliance of any information contained on this blog is solely at your own risk. <h3>Sources</h3><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4520190/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4520190/</a><a href="https://pubmed.ncbi.nlm.nih.gov/16767798/">https://pubmed.ncbi.nlm.nih.gov/16767798/</a><a href="https://pubmed.ncbi.nlm.nih.gov/18630390/">https://pubmed.ncbi.nlm.nih.gov/18630390/</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6341159/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6341159/</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4137549/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4137549/</a><a href="https://pubmed.ncbi.nlm.nih.gov/17095420/">https://pubmed.ncbi.nlm.nih.gov/17095420/</a><a href="https://pubmed.ncbi.nlm.nih.gov/21453412/">https://pubmed.ncbi.nlm.nih.gov/21453412/</a><a href="https://pubmed.ncbi.nlm.nih.gov/28687507/">https://pubmed.ncbi.nlm.nih.gov/28687507/</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4520190/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4520190/</a>
Maintaining Strong Bones: A Complete Guide to Bone Health

Bones play a crucial role in our bodies. And yet, when we think of health, of being fit, we rarely think of them. Bone health is easier to achieve than you think. And no, you don’t have to eat insane quantities of dairy.Diet, exercise, and other lifestyle factors all have a say in how strong our bones are. Here’s everything you need to know to keep your bones healthy.<img src="/product_images/uploaded_images/ssusa-bone-health-blog-image-1.png"><h2>Understanding bone health</h2>Strong bones mean a stronger body, more resistance to effort, and fewer risks of fractures. Contrary to popular belief, our skeletal system is not entirely static. From the day we’re born, our bones go through changes. When we’re young, the body makes more bones, increasing your bone mass.We reach peak bone mass at around age 30. From here, the body begins to slow down in its regeneration process. Bone tissue dies faster than your body can regenerate it, resulting in bone mass loss.In extreme cases, this process leads to osteoporosis, a condition where bones are weak and brittle. How likely you are to develop this condition depends on how much bone mass you accumulate by age 30. Factors that can impact your bone mass include:<ul><li>Sex. Women have less bone tissue than men, making them more likely to develop osteoporosis.</li><li>Physical activity. People who exercise regularly have stronger bones and a lower risk of osteoporosis.</li><li>Alcohol and tobacco. Smoking and drinking excessively can lower your bone mass at any age.</li><li>Hormone levels. High <a href="https://www.silversolutionusa.com/blogging/thyroid-health-iodine-and-supplements-everything-you-need-to-know/">thyroid</a> levels can cause bone loss. Women lose bone mass during menopause or prolonged amenorrhea because of conditions like <a href="https://www.silversolutionusa.com/read-our-blog/debunking-pcoscauses-symptoms-and-natural-remedies/">PCOS</a> or hypothalamic amenorrhea. Men are not safe either, as low testosterone levels can lead to bone loss.</li><li>Eating disorders. Restricting your calories too much and for too long can lead to nutrient deficiencies and loss of bone and muscle mass.</li><li>Certain medications. Bone loss can occur from long-term use of certain medications, including corticosteroids and anti-seizure drugs. If you’re worried, talk to your doctor. </li></ul><img src="/product_images/uploaded_images/ssusa-bone-health-blog-image-2.png"><h2>5 natural ways to build healthy bones</h2>You can’t do anything against the natural aging process. But you can support your bones so that they are healthier and stronger and build an overall bigger bone mass. Here are a few easy tips.<h3>1. Eat your veggies</h3>Most food lists tailored for bone health will start with dairy and other foods rich in calcium. Few of them will put vegetables at the top. Believe it or not, research shows vegetables play a crucial role in bone health.They’re high in vitamin C and antioxidants, protecting your body against cell damage. Green and yellow veggies can increase bone mineralization in both children and adults. Plus, a study conducted on women over 50 showed that those who consumed onions had a 20% lower risk of developing osteoporosis. Another study on a similar group showed that consumption of things like broccoli and parsley decreased bone turnover.<h3>2. Add protein</h3>There’s a reason protein is often called the “building block of life.” It can help you build strong muscles and bones and assists in the natural tissue repair process.There’s a twist, though. While research clearly shows too little protein can affect bone formation and breakdown, the opposite may also be true. <a href="https://www.silversolutionusa.com/read-our-blog/paleo-diet-pros-and-cons/">Diets that are very high in protein</a> can take away calcium from your bones.Most people seem safe as long as they consume no more than 100 grams of protein daily and balance it with vegetables and other foods. In short, balance is, yet again, key.<img src="/product_images/uploaded_images/ssusa-bone-health-blog-image-3.png"><h3>3. Exercise</h3>Exercising, especially strength training, can help build and maintain strong bones and muscles. Several studies have proved strength training can help improve bone mineral density and slow down age-related bone loss.For instance, a 12-month study conducted with women between the ages of 35 and 40 showed that those who exercised had more bone density than those in the control group.Another study conducted over 32 weeks with both men and women having a mean age of 68.2 showed that exercise can reduce inflammatory and bone turnover markers.<h3>4. Don’t forget the calcium and vitamin D</h3>While they are not the only vitamins and minerals that support bone health, calcium and <a href="https://www.silversolutionusa.com/blogging/5-things-to-help-you-decide-whether-to-start-taking-a-vitamin-d-supplement/">vitamin D</a> are the most important. Most people need about 1,000 mg of calcium daily, though women and teens may need up to 1,200 mg.We’re going to debunk one myth here: you don’t need to eat tons of dairy to get enough calcium in your diet. You can also get it from sardines or salmon. And, no, you’ll have no problem with calcium if you’re <a href="https://www.silversolutionusa.com/read-our-blog/5-things-to-know-when-going-vegan/">vegan</a>, as long as you eat things like:<ul><li>Tofu</li><li>Almonds</li><li>Chia and sesame seeds</li><li>Dark leafy greens (except spinach, chard, and beet greens)</li><li>Beans and lentils</li><li>Fortified cereal</li><li>Fortified plant milk</li><li>Figs</li><li>Oranges</li></ul>As for vitamin D, most people get it naturally through sun exposure. But you can also find it in foods like:<ul><li>Egg yolk</li><li>Fatty fish</li><li><a href="https://www.silversolutionusa.com/read-our-blog/are-mushrooms-good-for-you/" style="font-size: inherit; background-color: initial;">Mushrooms</a></li><li>Beef liver</li></ul>And if you don’t get adequate sun exposure, <a href="https://nutritionfacts.org/topics/vitamin-d-supplements/">nutritionfacts.org</a> recommends 2,000 IU vitamin D supplements daily, ideally with the largest meal of the day.<img src="/product_images/uploaded_images/ssusa-bone-health-blog-image-4.png"><h3>5. Maintain a stable weight</h3>Maintaining a stable weight can be very helpful in keeping your bone density at a healthy level. Being underweight, especially due to a very restrictive diet, puts you at risk for bone and muscle loss, on top of nutrient deficiencies. Being obese, on the other hand, can put a lot of pressure on your bones and joints and increase your risk of fractures.Repeatedly losing and gaining weight is also detrimental to bone health. A 2011 study on post-menopausal women showed that regaining weight after losing it did not repair bone loss. This further supports the evidence that multiple cycles of weight loss and weight gain can damage your bone health.If you must <a href="https://www.silversolutionusa.com/read-our-blog/what-is-the-best-diet-for-me" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">go on a diet</a>, remember to aim for a balanced one that will give you all the nutrients, vitamins, and minerals to support your health.<img src="/product_images/uploaded_images/ssusa-bone-health-blog-image-5.png"><h2>Supplements for bone health</h2>We always advocate for getting your nutrients from food rather than supplements. But we also know that our hectic lifestyle can turn that into an impossible mission. Here are the nutrients you need to prioritize for bone health and <a href="https://www.silversolutionusa.com/read-our-blog/should-i-take-a-daily-multivitamin/">may need to supplement</a>.<ul><li>Calcium. Many foods contain calcium. But sometimes, your body may have a more challenging time absorbing it. <a href="https://www.silversolutionusa.com/calcium-magnesium-with-vit-d-3-120-capsules/">Calcium supplements</a> come in many forms and doses, so talk to a doctor before choosing the one for you. Hypercalcemia, while rare, can be an issue, so you don’t want to over-supplement. </li><li><a href="https://www.silversolutionusa.com/blogging/5-things-to-help-you-decide-whether-to-start-taking-a-vitamin-d-supplement/">Vitamin D</a>. Also known as the sun’s vitamin, vitamin D can be hard to get during the fall and winter. You may also need to avoid the sun to protect your <a href="https://www.silversolutionusa.com/read-our-blog/healthy-skin/">skin health</a>. Plus, some <a href="https://www.silversolutionusa.com/read-our-blog/when-should-you-use-sunscreen-tips-tricks-benefits-and-more/">sunscreen</a> lotions can interact with how well your body absorbs this great vitamin. You’ll often find it in supplements mixed with calcium or other vitamins, but you can also get it as a <a href="https://www.silversolutionusa.com/vitamin-d3-1500-iu-100-tablets/">standalone supplement</a>.</li><li>Vitamin K. You know it as an essential vitamin for blood clotting, heart health, cognitive function, and even skin health. But vitamin K can also help bone mineralization and may reduce fracture risk. Studies also showed it is an effective aid in the fight against osteoporosis for postmenopausal women.</li><li>Magnesium. This all-mighty mineral helps convert vitamin D into an active form that improves calcium adsorption. A 2014 study showed that those who took 400 mg of magnesium daily had higher bone density than those who didn’t.</li><li><a href="https://www.silversolutionusa.com/read-our-blog/the-3-most-important-health-benefits-of-collagen/">Collagen</a>. A type of protein, collagen is in our bones, skin, tissue, muscles, tendons, and cartilage. Studies showed positive outcomes in those supplementing with collagen peptides for issues like arthritis. In postmenopausal women, collagen helped improve bone mineral density. The only downside is that none of these effects will appear overnight, and you’ll often need to take collagen for months or even years to see results.</li><li><a href="https://www.silversolutionusa.com/blogging/breaking-down-the-facts-around-omega3-supplements-and-their-benefits/" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">Omega 3</a>. The final nutrient on our list, omega 3 is found in fatty fish, flaxseeds, chia seeds, and more. Several studies showed that omega 3 is a powerful antioxidant that can also protect or at least slow down age-related bone loss.</li></ul><img src="/product_images/uploaded_images/ssusa-bone-health-blog-image-6.png"><h2>The bottom line</h2>Strong, healthy bones are essential for a strong body. There’s nothing you can do to prevent aging and the bone density loss that comes with it. But you can support your body and skeletal system to keep it stronger for as long as possible. A balanced diet, along with moderate exercises, will be a great first line of defense. Supplements can also help, especially when life gets a little hectic and your diet could be better. If you don’t know what to choose, we recommend the <a href="https://www.silversolutionusa.com/ultimate-joint-cartilage-complex-200-caps/">Ultimate Joint Cartilage Complex</a>, made specifically to support your body, reduce inflammation and pain, and keep your joints healthy and happy.<img src="/product_images/uploaded_images/ssusa-bone-health-pinterest-pin-1000-1500-px-.png" style="width: 254px;"><h3>Health/Medical Disclaimer</h3>This blog post does not provide health or medical advice. This blog post is for informational and educational purposes only and is not a substitute for professional health or medical advice. Before taking any actions based upon such information, we encourage you to consult with the appropriate medical and healthcare professionals. We do not provide any kind of health or medical advice. The use or reliance of any information contained on this blog is solely at your own risk. <h3>Sources</h3><a href="https://pubmed.ncbi.nlm.nih.gov/26358868/">https://pubmed.ncbi.nlm.nih.gov/26358868/</a><a href="https://pubmed.ncbi.nlm.nih.gov/20519562/">https://pubmed.ncbi.nlm.nih.gov/20519562/</a><a href="https://pubmed.ncbi.nlm.nih.gov/19240657/">https://pubmed.ncbi.nlm.nih.gov/19240657/</a><a href="https://pubmed.ncbi.nlm.nih.gov/19240657/">https://pubmed.ncbi.nlm.nih.gov/19240657/</a><a href="https://pubmed.ncbi.nlm.nih.gov/12612169/">https://pubmed.ncbi.nlm.nih.gov/12612169/</a><a href="https://pubmed.ncbi.nlm.nih.gov/9614169/">https://pubmed.ncbi.nlm.nih.gov/9614169/</a><a href="https://pubmed.ncbi.nlm.nih.gov/17140871/">https://pubmed.ncbi.nlm.nih.gov/17140871/</a><a href="https://pubmed.ncbi.nlm.nih.gov/23623588/">https://pubmed.ncbi.nlm.nih.gov/23623588/</a><a href="https://pubmed.ncbi.nlm.nih.gov/25713787/">https://pubmed.ncbi.nlm.nih.gov/25713787/</a><a href="https://pubmed.ncbi.nlm.nih.gov/26588353/">https://pubmed.ncbi.nlm.nih.gov/26588353/</a><a href="https://pubmed.ncbi.nlm.nih.gov/21852813/">https://pubmed.ncbi.nlm.nih.gov/21852813/</a><a href="https://pubmed.ncbi.nlm.nih.gov/19450370/">https://pubmed.ncbi.nlm.nih.gov/19450370/</a><a href="https://pubmed.ncbi.nlm.nih.gov/24500155/">https://pubmed.ncbi.nlm.nih.gov/24500155/</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793325/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793325/</a><a href="https://pubmed.ncbi.nlm.nih.gov/11071580/">https://pubmed.ncbi.nlm.nih.gov/11071580/</a><a href="https://nutritionfacts.org/topics/vitamin-d-supplements/">https://nutritionfacts.org/topics/vitamin-d-supplements/</a>
6 Easy Ways to Boost Your Immunity

What does being healthy mean to you? For some, it’s never getting sick. For others, it means being fit and strong. Whatever it means to you, there’s one common denominator: your immune system. When this amazing defense mechanism works at its best, your entire body is happy. But how can you boost your immunity? A strong immune system is not the result of one thing. It’s a combined effort. You may have seen ads for supplements or yoga classes that claim to make you immune to all diseases. While they all may help, there’s no shortcut or quick fix for your body’s natural defense system. <img src="/product_images/uploaded_images/ssusa-boost-your-immunity-blog-image-1.png"><h2>Understanding the immune system</h2>Your immune system is your body’s first line of defense against viruses and bacteria. When we get sick, it’s the immune system that starts the fight and helps us get better faster. It has many components, such as:<ul><li>White blood cells (leukocytes)</li><li>The tonsils</li><li>The appendix</li><li>The spleen </li><li>The bone marrow</li><li>The lymphatic system</li></ul>A well-functioning immune system will differentiate between good and bad cells and tissue. When it encounters viruses, bacteria, or other pathogens, it will quickly respond and start fighting them off. Our immune system grows stronger each day from the moment we’re born. Exposure to various pathogens teaches it how to react. That’s why children usually get sick more often than adults. Their immune systems are still learning the ropes. As they grow up, illnesses like colds diminish as the body has proper defenses in place.When we get older, the reverse happens. We’re again more prone to diseases and infections. This is a part of the natural aging process, which comes with structural and functional changes to the immune system. That can mean our bodies have a harder time fighting off the various pathogens. There’s no stopping the aging process. The best you can do is to support your body through a healthy lifestyle.<img src="/product_images/uploaded_images/ssusa-boost-your-immunity-blog-image-2.png"><h2>6 Natural ways to boost your immunity</h2>Have you ever felt like your body, your immune system, doesn’t work as it should? You’re like a magnet for all diseases, get colds more often than anyone you know, and you take forever to recover. An unhealthy lifestyle, stress, and poor sleeping habits are some of the most common culprits. They take a toll on your body and its defense mechanisms. Luckily, there are a few things you can do to help your body function at its best.<h3>1. Nourish your body with a balanced diet</h3>You may have heard vitamins and minerals are the best way to a strong immune system. <a href="https://www.silversolutionusa.com/read-our-blog/should-i-take-a-daily-multivitamin/">Supplements can help</a>, but getting your nutrients from foods is always better. Eat plenty of fruits, vegetables, healthy fats, whole grains, and lean protein.Pay special attention to a few key nutrients that can boost your immunity.<ul><li>Vitamin C. The all-mighty vitamin of your immune system, you can find vitamin C in <ul><li>Citrus fruit</li><li>Strawberries </li><li>Spinach </li><li>Broccoli </li><li>Bell peppers </li><li>Brussels sprouts </li><li>Tomatoes</li></ul></li></ul><ul><li>Vitamin B6. This vitamin is responsible for producing white blood cells and T-cells, two key components of the immune system. You’ll find it in foods such as: <ul><li>Chickpeas</li><li>Bananas</li><li>Turkey</li><li>Potatoes</li><li>Bulgur</li><li>Cottage cheese</li></ul></li></ul><ul><li>Zinc. This mineral helps your immune cells function correctly. It is also an antioxidant and anti-inflammatory, helping your body in more ways than one. You’ll find it in foods such as: <ul><li>Pumpkin seeds</li><li>Lentils</li><li>Sardines</li><li>Almonds</li><li>Sunflower seeds</li><li>Spinach</li><li>Peanut butter</li></ul></li></ul><ul><li>Selenium. This is another critical mineral for your immune system. It helps your body in two ways. It tells your immune system when it’s time to start fighting, assisting it to function at its best. But it also tells it when it’s time to hit the brakes. That makes it a good weapon against autoimmune diseases or inflammation. You’ll find it in foods like: <ul><li>Nuts and seeds, especially Brazil nuts</li><li>Lentils</li><li>Peas</li><li>Brown rice</li><li>Oatmeal</li><li>Tuna</li><li>Eggs</li></ul></li></ul>On top of adding more of these foods, you should also try to <a href="https://www.silversolutionusa.com/blogging/sugar-a-sweet-problem/">limit sugar</a> and alcohol. These are notoriously bad for your immune system when ingested in high quantities. They increase inflammation and make you more prone to diseases.<img src="/product_images/uploaded_images/ssusa-boost-your-immunity-blog-image-3.png"><h3>2. Get enough sleep</h3><a href="https://www.silversolutionusa.com/read-our-blog/how-much-sleep-do-you-need">Sleep</a> and immunity are very close friends. A 2015 study showed that those who slept 6 hours or less per night had higher chances of catching a cold than those who slept over 6 hours. And there’s another way in which sleep can contribute to your health. Have you ever heard someone saying they’ll “sleep off their cold”? It turns out that may not be just a fairytale. Sleeping more when you’re sick allows your body to fight off the disease faster. How much sleep you need will vary on several factors. Most adults, however, should aim for at least 7 hours per night. Having trouble sleeping? Try a bedtime routine and turn off electronics at night.<h3>3. Make moderate exercise part of your weekly routine</h3>Exercise can make or break the immune system. Intense exercise for extended periods can suppress it. Moderate exercise, on the other hand, can boost it.Studies showed moderate exercise can help immune cells regenerate more quickly. So, what exactly counts as moderate exercise? Examples include:<ul><li>Brisk walking</li><li>Light jogging</li><li>Swimming</li><li>Steady bicycling</li><li>Yoga (especially vinyasa) </li><li>Moderate pilates exercises</li></ul>You don’t need to work out every day if you don’t want to. Most experts recommend aiming for at least 150 minutes per week.<img src="/product_images/uploaded_images/ssusa-boost-your-immunity-blog-image-4.png"><h3>4. Stress management</h3><a href="https://www.silversolutionusa.com/read-our-blog/stress-everything-you-need-to-know/">Stress</a> is unavoidable for most people. A bit here and there won’t cause many problems. However, long-term stress can lead to a weakened immune system.If you can’t avoid it, are you doomed to be every virus’s favorite host? Not exactly. There are many stress management techniques you can use. They won’t make the harsh realities in your life go away. But they reduce the impact stress has on your body. Things you can try include meditation, journaling, yoga, and even exercise. You can also take a bubble bath at the end of the difficult day or listen to your favorite song while dancing your heart out in your living room. In short, anything that helps you relax and boosts your mood counts.<h3>5. Hydrate</h3>Water is essential to every single process in your body. <a href="https://www.silversolutionusa.com/read-our-blog/how-much-water-do-you-need-each-day/">How much liquid you need</a> will vary. If you exercise a lot or live in a hot and humid climate, you’ll need to drink a lot more than someone who lives in a dry climate and doesn’t exercise. Certain medical conditions, medications you’re taking, and even your age and weight can all influence how many liquids you need to be hydrated.Water is the best for optimal hydration. It is calorie-free, has no additives, and no sugars. But if you want some variety, you can also go for <a href="https://www.silversolutionusa.com/read-our-blog/5-proven-health-benefits-of-green-tea-you-should-know/">unsweetened tea</a>. Fruit juice (especially store-bought) and sweetened tea are liquids but are also high in sugar, so they may not be your immune system’s best friends.<img src="/product_images/uploaded_images/ssusa-boost-your-immunity-blog-image-5.png"><h3>6. Add a probiotic</h3>Probiotics, aka the good bacteria, can help your body fight off diseases and infections. When your gut is healthy, your entire body functions better. Plus, research shows that good gut bacteria can help your immune system make the difference between good and harmful cells.You can get probiotics through your diet by eating fermented foods. These include:<ul><li>Yogurt</li><li>Kefir</li><li>Sauerkraut </li><li>Kimchi</li></ul>A study conducted with 152 people infected with rhinovirus proved probiotics can be very effective in helping the body fight off diseases. By the end of the 28-day study, those who had taken a probiotic supplement had lower virus levels than the control group.If eating fermented foods is difficult for you, a supplement will be perfect. Be mindful that some <a href="https://www.silversolutionusa.com/probiotics/" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">supplements</a> may have mild side effects, including an upset stomach. Adjust your dose or talk to a doctor if that's your case.<img src="/product_images/uploaded_images/ssusa-boost-your-immunity-blog-image-6.png"><h2>Bonus tip: consider using Silver Solution</h2>Colloidal silver is one of those supplements surrounded by mystery and controversy. Some say it’s all bad, and its benefits are a myth. Others swear by it, especially for its immune-boosting properties.Most myths and side effects are true when we talk about the older colloidal silver solutions. These older solutions contain large silver particles; they can be difficult to use, and it doesn’t take long to take the wrong dose. The newer solutions, like our <a href="https://www.silversolutionusa.com/silver-solution/">Silver Solution</a>, use nanoparticles of silver. These are much easier to use, and you’re always guaranteed to take the correct dose. Our Silver Solution can boost your immune system, helping your body fight all sorts of viruses. Plus, it has antiviral properties, which increase your body’s capacity to fight against infections.<img src="/product_images/uploaded_images/ssusa-boost-your-immunity-blog-image-7.png"><h2>Key takeaways</h2>The road to being healthy must include taking care of your immunity. Contrary to what some want you to believe, there’s no one magic solution. A strong immune system is the result of several things. A healthy diet with plenty of immune-supporting nutrients, getting enough sleep, and moving your body are just some ways to boost your immunity.Supplements can also help, especially when stress is at its maximum or you can’t seem to eat balanced enough. Finally, keep up with your vaccinations, unless your doctor advises otherwise, to help your body fight diseases.How do you keep your immune system strong? Join us on <a href="https://www.facebook.com/SilverSolUSA/">Facebook</a> and let’s chat!<img src="/product_images/uploaded_images/ssusa-boost-your-immunity-pinterest-pin-1000-1500-px-.png" style="width: 259px;"><h3>Health/Medical Disclaimer</h3>This blog post does not provide health or medical advice. This blog post is for informational and educational purposes only and is not a substitute for professional health or medical advice. Before taking any actions based upon such information, we encourage you to consult with the appropriate medical and healthcare professionals. We do not provide any kind of health or medical advice. The use or reliance of any information contained on this blog is solely at your own risk. <h3>Sources</h3><a href="https://www.britannica.com/science/immune-system">https://www.britannica.com/science/immune-system</a><a href="https://pubmed.ncbi.nlm.nih.gov/30114401/">https://pubmed.ncbi.nlm.nih.gov/30114401/</a><a href="https://www.mdpi.com/2072-6643/9/12/1286">https://www.mdpi.com/2072-6643/9/12/1286</a><a href="https://pubmed.ncbi.nlm.nih.gov/26118561/">https://pubmed.ncbi.nlm.nih.gov/26118561/</a><a href="https://pubmed.ncbi.nlm.nih.gov/26118561/">https://pubmed.ncbi.nlm.nih.gov/26118561/</a><a href="https://pubmed.ncbi.nlm.nih.gov/26477922/">https://pubmed.ncbi.nlm.nih.gov/26477922/</a><a href="https://pubmed.ncbi.nlm.nih.gov/24798553/">https://pubmed.ncbi.nlm.nih.gov/24798553/</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3337124/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3337124/</a><a href="https://pubmed.ncbi.nlm.nih.gov/28343401/">https://pubmed.ncbi.nlm.nih.gov/28343401/</a>
8 Natural Remedies for Insomnia

Who doesn’t love getting a good night’s sleep? There’s no better way to feel energized and have a great start to your day. Unfortunately, for some, restful sleep is a luxury. Estimates state that 50 to 70 million people in the US alone struggle with a sleep disorder. Up to 15% of US adults have insomnia that affects their day-to-day activities.If you’ve had even one episode of insomnia, you know how much it can mess up your day. When it turns into a recurring event, it can impact your overall health. Luckily, there are many natural remedies for insomnia.<img src="/product_images/uploaded_images/ssusa-natural-remedies-for-insomnia-blog-image-1.png"><h2>Understanding insomnia</h2>Around 35% of people worldwide struggle with some type of insomnia. When thinking of this issue, many believe it means one can’t fall asleep. But it is a little more complex than that.Insomnia can mean difficulty in falling asleep or staying asleep. In other words, you have insomnia if you just can't fall asleep, regardless of how tired you initially feel. You may toss and turn for many hours. If you’re lucky, you may eventually sleep for a couple of hours, but that’s not a given.You also have insomnia if you fall asleep pretty soon after going to bed but wake up after just a few hours or less and can’t fall back asleep.Both types of insomnia leave a negative imprint on your quality of life and your health. When <a href="https://www.silversolutionusa.com/read-our-blog/how-much-sleep-do-you-need" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">you don’t get enough sleep</a>, especially if it becomes a regular occurrence, you’re at risk for type 2 <a href="https://www.silversolutionusa.com/blogging/sugar-and-diabetes-a-complicated-relationship/" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">diabetes</a>, <a href="https://www.silversolutionusa.com/read-our-blog/6-ways-to-prevent-heart-disease/" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">heart disease</a>, and more.<img src="/product_images/uploaded_images/ssusa-natural-remedies-for-insomnia-blog-image-2.png"><h3>What causes insomnia?</h3>There are many factors that can cause insomnia. The most common culprits include:<ul><li><a href="https://www.silversolutionusa.com/read-our-blog/stress-everything-you-need-to-know/">Stress</a>. This inescapable issue can mess up your body in many ways, and insomnia is one of them, making it difficult to disconnect and relax. </li><li>Irregular sleep schedule. Everyone has their own circadian rhythm. An irregular sleep schedule will disrupt your internal clock, leading to insomnia and poor sleep quality.</li><li>Certain medications. Insomnia can be a side effect of some medications. If you’re unlucky and experience this issue, talk to your doctor to find the best possible solution.</li><li><a href="https://www.silversolutionusa.com/read-our-blog/what-is-the-best-diet-for-me">Your diet</a> and lifestyle. Certain foods, like caffeine, spicy foods, and alcohol, can contribute to insomnia, especially if consumed in the evening. Vigorous exercise in the second half of the day, as well as the blue light of electronic devices, can all make it hard to fall and stay asleep.</li><li>Health problems and acute or chronic pain. Pain will cause problems for the best of sleepers. Other less obvious conditions that can lead to insomnia include gastric reflux, irritable bowel syndrome, and more. </li><li>Sleep disorders. Restless leg syndrome, apnea, sleep paralysis, sleepwalking, and even nightmares can significantly impact the quality of your sleep.</li><li>Pregnancy. Over 50% of pregnant women struggle with insomnia. Physical discomfort, reflux, and frequent urination are some of the most common explanations.</li></ul><img src="/product_images/uploaded_images/ssusa-natural-remedies-for-insomnia-blog-image-3.png" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif; font-size: 15px;"><h2>8 Natural remedies for insomnia</h2>There’s no shortage of home remedies for insomnia. You might not find the best one for you right away. A lot depends on what is causing your insomnia, so put on your detective hat first and try to figure out why you’re struggling to sleep. Here are some remedies you can consider.<h3>1. Melatonin</h3>Melatonin is a hormone your body should make once it gets darker outside. It helps you fall asleep faster and have a healthy sleep-wake cycle. Sadly, the modern lifestyle hinders that a lot. The sun may set, but your body will rarely feel it’s getting darker. Bright artificial light plus the blue light from electronic devices all keep your brain wired and the melatonin levels low.Supplementing can be a solution, and studies show it can bring significant improvement for those suffering from insomnia. The recommended dose is between 1 and 5 mg, 30 minutes to 2 hours before bed. Start with the lowest dose possible, though. Higher doses can cause side effects such as headaches, dizziness, irritability, or stomach cramps.<h3>2. Turn off your electric devices in the evening</h3>The blue light of electronic devices can cause both <a href="https://www.silversolutionusa.com/read-our-blog/digital-eye-straincauses-symptoms-and-how-to-prevent-it/">digital eye strain</a> and insomnia. For most people, using these devices throughout the day is a must. But that doesn’t mean you have to be glued to your phone until the second you go to bed.Start by using a blue light filter at around 5 or 6 p.m. Then, 1-2 hours before bed, try to switch all devices off if possible.Instead, meditate, do some light stretches, try progressive muscle relaxation, read a (physical) book, or simply spend time with your loved ones. All of these will help your internal clock get into “sleeping mode,” which will help you relax and have better sleep.<h3>3. Keep a regular sleep schedule</h3>Each person has their own circadian rhythm, or internal clock, that dictates the best time to fall asleep and wake up. If left to do its job, your internal clock will sound all the right alarms at the right times. But the modern lifestyle gets in the way of that a lot. Do your best to go to sleep and wake up at the same time each day. Yes, even during the weekends! It may feel like you’re missing out on a few glorious extra sleep hours in your free days, but in the long run, your body will thank you. You’ll start falling asleep faster and find it easier to wake up, even at an early time.Shift work or traveling in different time zones can make this challenging. Adjust your schedule as needed to help your body adjust to the changes. Create bedtime rituals or consider supplements like melatonin or magnesium to help you relax.<h3>4. Magnesium</h3>Magnesium is a fantastic mineral that can relieve stress and help with muscle relaxation. It is a natural sedative, and research proves it. A 2012 study with elderly participants showed that 500 mg of daily magnesium for two months helped reduce insomnia. Participants reported better sleeping patterns and waking up feeling well-rested.Remember that a 500 mg dose might be too high for some people and lead to side effects, including an upset stomach, cramps, diarrhea, or vomiting. That’s why most doctors recommend sticking to a lower dose at first of up to 300 mg for women and 400 mg for men.<img src="/product_images/uploaded_images/ssusa-natural-remedies-for-insomnia-blog-image-4.png"><h3>5. Watch your diet and exercise routine</h3>Avoid spicy foods, caffeine, and other things that may have an energizing effect in the evening. Plus, if you eat right before bed and then struggle with insomnia, you may need to push your dinner earlier. Digestion can get in the way of sleep as your body is busy and can’t really wind down.Exercise in the evening is another interesting topic. For some, it’s the perfect antidote to insomnia. For others, it’s a one-way ticket to a sleepless night. Assess how you feel and adjust your workout schedule accordingly. If vigorous exercise doesn’t seem to be for you, but you still want to move before bed, try some gentle yoga.<h3>6. Aromatherapy</h3>There’s been a lot of talk about the benefits of aromatherapy lately. One of them is treating insomnia. Does science support these claims? Can treating insomnia be as easy as smelling the right type of essential oils? While things are certainly more complex than that, there is evidence some essential oils can and do help with insomnia.Lavender oil is the most used essential oil for insomnia. It can induce relaxation and calmness and help you fall asleep faster. A 2020 study found that lavender extract was beneficial in reducing insomnia symptoms.Chamomile is another essential oil that many believe helps relieve anxiety and induces relaxation. Clinical trials haven’t found it to be as effective for insomnia. However, The good news is that unless you have a rare allergy, aromatherapy has no known side effects.<h3>7. Add acai to your diet</h3>Acai is a powerful antioxidant. There are no clinical studies on its effects on insomnia specifically. But acai berries are high in magnesium, potassium, manganese, and other minerals and vitamins, all of which can contribute to improving your sleep quality. If you don’t like or can’t get acai locally, consider a supplement high in it. We may be a little biased, but we recommend the <a href="https://www.silversolutionusa.com/acai-natural-cleanse-30-capsules/">Acai Natural Cleanse</a> or the <a href="https://www.silversolutionusa.com/acai-natural-burn-60-capsules/">Acai Natural Burn</a>. Both support healthy sleep, boost your immunity and eyesight, and improve mental clarity.<h3>8. Acupuncture</h3>Acupuncture or acupressure may also help. Studies have often been mixed, but recent research shows acupuncture may help you sleep better. It is also an excellent remedy for both acute and especially chronic pain, but also for stress. By relieving those issues, it can indirectly improve your sleep quality.<img src="/product_images/uploaded_images/ssusa-natural-remedies-for-insomnia-blog-image-5.png"><h2>The bottom line</h2>Nobody enjoys dealing with insomnia. Yet, a staggering number of people all over the world do each day. Stress, an erratic sleep schedule, medication, and other factors can all lead to poor sleep quality.Luckily, there are plenty of natural remedies for insomnia to choose from. Creating a relaxing bedtime routine without electronic devices, supplements, or aromatherapy are only some of them.Do you have a favorite bedtime routine? Something you know will 100% make you fall asleep faster? Join us on Facebook and let us know.<img src="/product_images/uploaded_images/ssusa-natural-remedies-for-insomnia-pinterest-pin-1000-1500-px-.png" style="width: 253px;"><h3>Health/Medical Disclaimer</h3>This blog post does not provide health or medical advice. This blog post is for informational and educational purposes only and is not a substitute for professional health or medical advice. Before taking any actions based upon such information, we encourage you to consult with the appropriate medical and healthcare professionals. We do not provide any kind of health or medical advice. The use or reliance of any information contained on this blog is solely at your own risk. <h3>Sources</h3><a href="https://www.nhlbi.nih.gov/health/sleep-deprivation">https://www.nhlbi.nih.gov/health/sleep-deprivation</a><a href="https://www.uptodate.com/contents/clinical-presentation-and-diagnosis-of-obstructive-sleep-apnea-in-adults">https://www.uptodate.com/contents/clinical-presentation-and-diagnosis-of-obstructive-sleep-apnea-in-adults</a><a href="https://pubmed.ncbi.nlm.nih.gov/27559258/">https://pubmed.ncbi.nlm.nih.gov/27559258/</a><a href="https://pubmed.ncbi.nlm.nih.gov/23853635/">https://pubmed.ncbi.nlm.nih.gov/23853635/</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7191368/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7191368/</a><a href="https://journals.lww.com/md-journal/fulltext/2019/11080/effectiveness_and_safety_of_acupuncture_for.33.aspx">https://journals.lww.com/md-journal/fulltext/2019/11080/effectiveness_and_safety_of_acupuncture_for.33.aspx</a>
How Much Sleep Do You Need and Why Is Sleep the Cornerstone of Optimal Health?

How many times have you heard that you should sleep 8 hours per night? I’m sure you’re tired of that by now. (See what we did there?)Getting enough sleep is essential for optimal health. Lack of sleep weakens your immune system, heart health, and capacity to focus. It can make you gain weight and put you in a bad mood. But how much sleep do you need? Is 8 hours really the magic number it is made out to be? And how exactly does sleep influence our bodies? Keep reading to find all these answers and more.<img src="/product_images/uploaded_images/ssusa-how-much-sleep-do-you-need-blog-image-1.png"><h2>How much sleep do you need?</h2>Your sleep needs vary throughout your life, and your age and health have the most significant influence. According to the CDC and the National Sleep Foundation, different age groups need different hours of sleep each day to function optimally. <ul><li>A newborn up to 3 months old needs between 14-17 hours of sleep per day.</li><li>Infants between 4 and 12 months need 12-16 hours per day.</li><li>Toddlers between 1-2 years should sleep 11-12 hours per day, including naps.</li><li>Children between 3-5 years need 10-13 hours of sleep per day.</li><li>Those between 6-12 years should sleep 9-12 hours each day.</li><li>Teenagers between 13-18 need 8-10 hours of sleep per day.</li><li>Adults up to the age of 60 need 7 or more hours of sleep per day.</li><li>After 60, most adults should sleep between 7-9 hours a day.</li></ul>Sleep needs can vary from person to person. There’s nothing wrong with you if you need nine hours of sleep to feel rested while your partner is fine after seven. Aiming to get the number that makes you feel good is important.<h3>Is it possible to sleep too much?</h3>Some consider that needing over 10 hours of sleep per night as an adult can indicate an underlying condition. Most healthy adults indeed need between 7-9 hours of sleep. But occasionally, needing 10+ hours doesn’t necessarily indicate a disease. A change of schedule, stress, and other external factors can make you need more sleep.Some conditions could influence how much sleep you need. These include apnea or narcolepsy. In these cases, though, you’ll often feel tired even if you sleep 10+ hours because the quality of sleep is very low.If you’ve always been someone who has needed more sleep than the rest, it might simply be how your body works. But if your sleeping habits suddenly change, see a doctor or sleep technician to rule out any underlying health issues.<img src="/product_images/uploaded_images/ssusa-how-much-sleep-do-you-need-blog-image-2.png"><h2>How sleep impacts your health</h2>Sleep is a topic that has fascinated humans for a long time. If you ever had to stay up all night and still go to work the next day, you’ll know firsthand what sleep deprivation does to you. In the long run, the side effects become deeper and deeper. That’s because sleep influences every aspect of our lives. Everything is influenced by how much and how well we sleep, from our immune function to the heart, <a href="https://www.silversolutionusa.com/read-our-blog/7-best-foods-for-brain-health-and-memory/">memory</a>, and metabolism.<h3>What exactly happens while we sleep?</h3>Sleep comes in two main stages, each essential for optimal health.<ul><li>NREM (non-rapid eye movement) sleep. Also known as stages 1-3 (or more recently, N1-N3) of sleep, this is the phase when you transition gradually into deep sleep. In stage 1, your sleep is light, and you can easily wake up. Stage 2 is the middle phase—your sleep is not light but not yet deep. Stage 3 is the deep sleep phase, where the body can slowly begin the repair processes, including hormone regulation and cellular repair.</li></ul><ul><li>REM (rapid eye movement) sleep. This is the phase where dreaming occurs. The brain activity resembles wakefulness. Temporary muscle paralysis occurs now to stop us from acting out our dreams. This stage is essential for cognitive function and memory.</li></ul><img src="/product_images/uploaded_images/ssusa-how-much-sleep-do-you-need-blog-image-3.png"><h3>8 benefits of sleep</h3>Few things can be more relaxing than a good night’s sleep. But there’s more to it than that. Here are eight ways in which getting enough sleep helps your body.<ol><li>May help you lose weight. When you don’t sleep enough, your hormones can get out of balance. Two such hormones are gremlin and leptin, the hormones responsible for your appetite. It’s no wonder you’ll often feel hungry all day after a night with little to no sleep. Getting enough sleep, on the other hand, can help you keep your appetite in check and maintain a healthy weight.</li><li>Can help balance blood sugar levels. Sleep impacts your metabolism and how your body processes insulin. When you don’t sleep enough, your blood sugar levels can fluctuate, <a href="https://www.silversolutionusa.com/blogging/sugar-and-diabetes-a-complicated-relationship/">increasing your risk of type 2 diabetes</a>.</li><li>Improves heart health. Sleep promotes a healthy heart and good blood pressure levels. That’s because while you’re busy dreaming, your heart rate slows down, which allows your cardiovascular system to rest. Insufficient sleep, on the other hand, can lead to high blood pressure and, in time, <a href="https://www.silversolutionusa.com/read-our-blog/6-ways-to-prevent-heart-disease/">heart disease</a>.</li><li>Can decrease inflammation. Sleep helps boost your immune system. That means you won’t get sick as often, but there’s another benefit. A stronger immune system decreases the likelihood of chronic inflammation, which lowers the risk of dementia, heart disease, and cancer.</li><li>Can boost your memory. Sleep plays an essential role in memory consolidation. This process happens in the NREM stage 3 and the REM phase. During this time, your brain is busy making connections and linking events and feelings to your memory.</li><li>Helps relieve stress. There are certain things you can’t avoid in life, like taxes and stress. We can’t offer tips for your taxes, but getting enough sleep can help <a href="https://www.silversolutionusa.com/read-our-blog/stress-everything-you-need-to-know/">reduce stress levels</a>.</li><li>Improves mental function. Beyond memory, sleep can also improve your cognitive thinking. Problem-solving, decision-making, and planning can all be easier after a good night’s sleep. That’s why after a sleepless night, you’ll often feel you can’t focus, your reactions feel slower, and your memory poorer.</li><li>Better energy and athletic performance. You already know sleeping <a href="https://www.silversolutionusa.com/read-our-blog/7-natural-ways-to-boost-energy-and-other-ways-to-deal-with-fatigue/">boosts your energy</a>. But did you know that while you sleep, your body works hard to repair tissue, makes growth hormones, and helps with athletic recovery? All this contributes to muscle growth and better performance.</li></ol><img src="/product_images/uploaded_images/ssusa-how-much-sleep-do-you-need-blog-image-4.png"><h2>Tips to improve your sleep quality</h2>How well we sleep is just as important as how much we sleep. Getting enough hours ensures your body goes through all the sleep phases, reaping its benefits. Unfortunately, our lifestyle can affect the quality of our sleep.Stress, drinking too much caffeine or alcohol, or shift work can lead to insomnia and an erratic sleep schedule. Plus, there’s the blue light exposure we all get staring at our screen until we go to sleep. <a href="https://www.silversolutionusa.com/read-our-blog/digital-eye-straincauses-symptoms-and-how-to-prevent-it/">Blue light damages not only our eyes</a>. It can also interfere with our body’s capacity to make melatonin, the sleep hormone.Here’s how to help your body get good sleep even when you have a hectic lifestyle.<ul><li>Create a consistent sleep routine. Try to go to bed at the same time each day. Yes, that includes weekends! This helps your body get into a healthy rhythm, making you more likely to fall asleep easily. If you work shifts, this may be more complicated, so you’ll need to adjust. </li><li>Add a bedtime ritual. Regardless of when you go to bed, try to create a ritual, something to tell your body, “Now it is time to wind down and sleep.” It helps your brain slow down and can induce relaxation, so you can fall asleep faster.</li><li>Limit screen time before bed. Say goodbye to your computer, phone, and TV a couple of hours before bed. </li><li>Avoid caffeine and heavy foods in the second half of the day. You'll have difficulty falling asleep if your digestive system is hard at work. Eating something light for dinner gives your body time to digest and then rest.</li><li>Add foods that promote sleep. These include nuts and seeds, bananas, cherries, <a href="https://www.silversolutionusa.com/acai-natural-burn-60-capsules/" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">acai</a>, and more. Teas like chamomile, lavender, or valerian root are also helpful.</li></ul>If you’re struggling with insomnia, you may <a href="https://www.silversolutionusa.com/read-our-blog/natural-remedies-for-insomnia/" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">check out part 2</a> of our “Sleep” series, where we talk about all the natural remedies you can use to beat this annoying problem.<img src="/product_images/uploaded_images/ssusa-how-much-sleep-do-you-need-blog-image-5.png"><h2>The bottom line</h2>Sleep is the foundation of good health. Good metabolism, good memory, heart health, and reduced inflammation are only some of its benefits. But how much sleep do you need? For most adults, 7-9 hours per day will be enough. For children, the number will be higher, depending on their age. To avoid insomnia and improve sleep quality, try to go to bed and wake up at the same time every day. Create a bedtime routine, and limit heavy foods and caffeine in the evening. How much sleep do you need to feel energized? Do you have a bedtime routine? Join us on <a href="https://www.facebook.com/SilverSolUSA/" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">Facebook</a> and share your favorite tips.<img src="/product_images/uploaded_images/ssusa-how-much-sleep-do-you-need-pinterest-pin-1000-1500-px-.png" style="width: 256px;"><h3>Health/Medical Disclaimer</h3>This blog post does not provide health or medical advice. This blog post is for informational and educational purposes only and is not a substitute for professional health or medical advice. Before taking any actions based upon such information, we encourage you to consult with the appropriate medical and healthcare professionals. We do not provide any kind of health or medical advice. The use or reliance of any information contained on this blog is solely at your own risk. <h3>Sources</h3><a href="https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html">https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html</a><a href="https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need">https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need</a><a href="https://www.cdc.gov/diabetes/basics/insulin-resistance.html">https://www.cdc.gov/diabetes/basics/insulin-resistance.html</a><a href="https://n.neurology.org/content/64/7/E25.long">https://n.neurology.org/content/64/7/E25.long</a><a href="https://academic.oup.com/eurheartj/article/32/12/1484/502022">https://academic.oup.com/eurheartj/article/32/12/1484/502022</a><a href="https://rupress.org/jem/article/216/3/517/120367/G-s-coupled-receptor-signaling-and-sleep-regulate">https://rupress.org/jem/article/216/3/517/120367/G-s-coupled-receptor-signaling-and-sleep-regulate</a>
The Ultimate Guide to Vitamins for Healthy Skin

The skin is our largest organ. While it isn’t vital like the heart or the lungs, it’s still very important. Your skin care reflects your overall health. Vitamins for healthy skin are necessary as deficiencies can show up as dull, dry, oily skin and wounds that heal slowly.A <a href="https://www.silversolutionusa.com/read-our-blog/should-i-take-a-daily-multivitamin/" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">multivitamin</a> may help but won’t always give you the best dose for your needs. It is better to tackle a deficiency with the right vitamin instead of taking a generic one. Plus, getting vitamins and minerals from foods is always better than supplements.Over the past couple of decades, the skincare world has become more focused on offering creams and lotions enriched with vitamins. While those aren’t bad, there isn’t enough scientific evidence to show they can help in case of a vitamin deficiency.<img src="/product_images/uploaded_images/ssusa-vitamins-for-healthy-skin-blog-image-1.png"> <h2>Best vitamins for healthy skin</h2>Not all vitamins impact skin health. But some, like vitamin C or E, play an essential role in your skin’s ability to heal wounds. Others may help with dry skin and even premature aging. Here are the essential vitamins for healthy skin.<h3>Vitamin A</h3>Over the past few years, retinol, a form of vitamin A, has grown in popularity in the world of skincare. There’s a lot of evidence that shows retinol can help reduce fine wrinkles and may speed up wound healing.It is possible to get too much vitamin A, especially if you eat foods rich in it, so be careful when supplementing with it. You can find vitamin A in foods like:<ul> <li>Carrots</li><li>Sweet potatoes</li><li>Pumpkin</li><li>Collard greens</li><li>Kale</li><li>Spinach</li><li>Mangoes</li><li>Cantaloupe</li><li>Eggs</li></ul>Applied topically, products containing vitamin A or retinol can cause skin irritations. To avoid a nasty reaction, first test it on a small area of your skin. Give it a few hours to a day to make sure there’s no irritation before trying it on a wider area.<img src="/product_images/uploaded_images/ssusa-vitamins-for-healthy-skin-blog-image-2.png"><h3>Vitamin K</h3>You may have heard vitamin K helps with blood clotting. You’ll be pleasantly surprised to learn it can be very effective in helping with wound healing and scar reduction. Many doctors recommend creams and lotions with vitamin K post-surgery to reduce the amount of scarring.Some say vitamin K can also reduce spider veins, stretch marks, and even those annoying dark circles under your eyes. The evidence is mostly anecdotal, but topical applications have little to no known side effects. Maybe it won’t help you as much as some claim, but it won’t hurt.Vitamin K deficiencies are rare in the US, so most people won’t need to supplement. To get more of it in your diet, eat more foods like:<ul> <li>Kale</li><li>Spinach</li><li>Swiss chard</li><li>Cabbage</li><li>Cauliflower</li><li>Broccoli</li><li>Romaine lettuce</li><li>Asparagus</li><li>Beef liver</li><li>Chicken</li></ul><h3>Vitamin E</h3>Vitamin E is an antioxidant. Its superpower? Protecting your skin against UV rays. That’s why you see it in many <a href="https://www.silversolutionusa.com/read-our-blog/when-should-you-use-sunscreen-tips-tricks-benefits-and-more/">sunscreen</a> products. When you apply it to your skin, vitamin E protects you from the harmful effects of UV light, preventing premature wrinkles and even sunburn.There’s one thing you need to know, though. When you apply it topically, vitamin E only works for a short period. Sun exposure minimizes its effects. That’s why getting it through your diet is preferable, as your skin then “makes” vitamin E through sebum production.Supplementing is always an option, but we always advocate for getting your nutrients from foods first. You’ll find vitamin E in foods such as:<ul> <li>Almonds </li><li>Hazelnuts </li><li>Sunflower seeds </li><li>Pumpkin seeds </li><li>Olive and sunflower oil </li><li>Spinach</li><li>Kale </li><li>Avocado</li></ul><img src="/product_images/uploaded_images/ssusa-vitamins-for-healthy-skin-blog-image-3.png"><h3>Vitamin C</h3>Vitamin C is a powerful antioxidant. You may know it for its role in immunity. But did you know it can help with <a href="https://www.silversolutionusa.com/read-our-blog/the-3-most-important-health-benefits-of-collagen/">collagen</a> production and may even protect you against certain forms of cancer? That’s why more and more companies include vitamin C in their skincare products, especially anti-aging ones.When taken orally, vitamin C can also maximize the effects of your sunscreen lotion, protecting your skin against harmful UV rays.In the Western world, vitamin C deficiencies are extremely rare. You’ll find it as an ingredient in most <a href="https://www.silversolutionusa.com/vitamin-c-complex-1000-plus-with-rose-hips-50-tablets/">vitamin supplements</a>, and it is very easy to get from foods. Excess of vitamin C is also nearly impossible, as your kidneys will filter it out in no time. If you want to get more of it in your diet, eat foods like:<ul> <li>Citrus fruits</li><li>Strawberries</li><li>Broccoli</li><li>Leafy greens</li></ul><h3>Vitamin D</h3>Your skin can absorb vitamin D through sun exposure. If you stay out of the sun most of the day to minimize your exposure to harmful UV rays, you may be at risk for vitamin D deficiency. This risk increases even more in rainy and cold seasons when the sun might be a rare treat.A 2009 study found that topical applications of vitamin D may help reduce skin inflammation and even help with psoriasis. Plus, vitamin D is essential for bone health as it helps your body absorb calcium. <a href="https://www.silversolutionusa.com/blogging/5-things-to-help-you-decide-whether-to-start-taking-a-vitamin-d-supplement/">Supplementing</a> is often the way to go for many who are at risk for <a href="https://www.silversolutionusa.com/vitamin-d3-1500-iu-100-tablets/">vitamin D deficiencies</a>. There are foods that contain it, but it can be rather challenging to get an adequate amount from foods alone. Nevertheless, if you want to eat a diet rich in vitamin D, include things like:<ul> <li>Fatty fish</li><li>Egg yolk</li><li>Fortified cereals</li><li>Beef liver</li></ul><img src="/product_images/uploaded_images/ssusa-vitamins-for-healthy-skin-blog-image-4.png" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif; font-size: 15px;"><h3>Minerals for your skin</h3>Most people discuss vitamins for healthy skin, but there are a few minerals with great superpowers in this area.Zinc is a mineral found in abundance in the outer layer of your skin. It speeds up wound healing and can protect your skin from UV rays. It is an antioxidant that may protect your skin against premature aging, though research in this area is scarce.There’s one more “fun” fact about zinc and your skin. A deficiency in this important mineral may appear as a rash or eczema. However, unlike true eczema, this one will not respond to any moisturizers.On top of <a href="https://www.silversolutionusa.com/zinc-and-vit-c-premium-vegan-lozenge-60-count/">many supplements</a>, you’ll find zinc in foods like:<ul> <li>Beef</li><li>Pork</li><li>Lamb</li><li>Shrimp</li><li>Crab</li><li>Oysters</li><li>Chickpeas</li><li>Lentil</li><li>Black beans</li><li>Nuts and seeds</li><li>Whole grains like quinoa</li></ul>Selenium is another mineral that your skin will love. It has antioxidant properties, so it helps neutralize free radicals that could otherwise lead to premature aging. Together with other vitamins and minerals, selenium will also reduce the harmful effects of UV rays on your skin.Plus, it can speed up wound healing and reduce inflammation, helping fight conditions like eczema, psoriasis, and acne. Research regarding selenium and its benefits for the skin is scarce, but what we’ve seen so far shows promising results.Foods rich in selenium include:<ul> <li>Brazil nuts</li><li>Seafood</li><li>Chicken and turkey</li><li>Whole grains, especially brown rice and oats</li><li>Eggs</li><li>Dairy</li></ul>Like all other vitamins and minerals, it’s best to get selenium through a balanced and take a supplement only when needed. <img src="/product_images/uploaded_images/ssusa-vitamins-for-healthy-skin-blog-image-5.png"><h2>A note on wound healing</h2>Vitamins and minerals can help with wound healing. The reverse is also often true. A deficiency in one or more of these vitamins and minerals will lead to slow wound healing.The body has amazing ways of healing itself. As soon as a wound appears, it begins a complex clotting process and tissue regeneration. Sometimes, though, the process may take a bit more time than we’d want it and may leave lasting scars.Having adequate vitamin and mineral levels helps your body work at its best. But even then, you may need a little more help. Sensitive, dry skin, for instance, could take longer to heal and could scar more, even if your vitamin levels are perfect. Plus, you need to clean your wounds and take measures to prevent infections. One natural way to help this process is by using a solution containing <a href="https://www.silversolutionusa.com/read-our-blog/what-is-colloidal-silver-benefits-side-effects-and-more/">colloidal silver</a>. There has been <a href="https://www.silversolutionusa.com/read-our-blog/colloidal-silver-myths-debunked/">a lot of discussion</a> about the efficacy of these products. One of its most discussed properties is the antimicrobial one, which helps clean wounds and prevent infections.One example is the <a href="https://www.silversolutionusa.com/24-ppm-silver-gel-otc-4-oz-tube-topical-wound-care-and-first-aid-management/">OTC gel for topical wound care and first aid management</a>, which can fight infection naturally. It is FDA-approved and can reduce levels of Staphylococcus Aureus (staph), Escherichia Coli (e coli), MRSA, fungi such as Candida Albicans, and more.Of course, don’t forget that some wounds require more than natural remedies, so don’t hesitate to seek medical attention.<img src="/product_images/uploaded_images/ssusa-vitamins-for-healthy-skin-blog-image-6.png"><h2>The bottom line</h2>Your skin is your largest organ and a very important one at that. Taking care of it requires paying attention to a lot of small yet important lifestyle aspects. Sun exposure, long baths, and an unhealthy diet can have a powerful impact on how your skin looks and feels.Vitamins and minerals play a crucial role in skin health. Some will assist with wound healing, others have antioxidant properties, and others will protect you from the harm of UV rays.Eating a balanced diet that will ensure adequate levels of all vitamins and minerals is always best. But if you need to supplement, <a href="https://www.silversolutionusa.com/vitamins-minerals-and-more/">check out our shop</a>. You’ll find a wide variety of vitamins and minerals, and even <a href="https://www.silversolutionusa.com/vegan-complete-multi-vitamin-mineral-complex-3-per-day-90-tablets/">a good daily multivitamin</a>, for those times when your diet is anything but balanced.<img src="/product_images/uploaded_images/ssusa-vitamins-for-healthy-skin-pinterest-pin-1000-1500-px-.png" style="width: 255px;"><h3>Health/Medical Disclaimer</h3>This blog post does not provide health or medical advice. This blog post is for informational and educational purposes only and is not a substitute for professional health or medical advice. Before taking any actions based upon such information, we encourage you to consult with the appropriate medical and healthcare professionals. We do not provide any kind of health or medical advice. The use or reliance of any information contained on this blog is solely at your own risk. <h3>Sources</h3><a href="http://edis.ifas.ufl.edu/pdffiles/FY/FY20900.pdf">http://edis.ifas.ufl.edu/pdffiles/FY/FY20900.pdf</a><a href="https://pubmed.ncbi.nlm.nih.gov/19702033/">https://pubmed.ncbi.nlm.nih.gov/19702033/</a><a href="https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/">https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/</a><a href="https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/">https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/</a>
8 Tips for Glowing, Healthy Skin

We all dream of healthy skin that stays young year after year. We’ll use creams, serums, and other skincare products available on the market. Most of us, however, skip one key component for skin health: our lifestyle.You probably know that staying in the sun without sunscreen in the middle of a hot summer day can lead to skin cancer (on top of a nasty and painful burn). But did you know that a diet high in processed foods and alcohol and lack of sleep can increase the aging process and even cause various skin conditions?Before you ask—no, you don’t have to stay indoors all the time and eat only veggies to keep your skin healthy. As always, balance is key. Here’s what to do to keep your skin healthy and happy.<img src="/product_images/uploaded_images/ssusa-healthy-skin-blog-image-1.png"><h2>1. Eat a healthy diet</h2>Eating a healthy diet will not only help you keep a healthy weight and avoid various conditions. It will also keep your skin healthy. Avoiding junk food and limiting sugar and alcohol is the first step. In fact, research shows that limiting alcohol may reduce your risk of developing certain skin cancers.But eating for healthy skin is more than what you avoid. It’s about what you include. Here are some foods for glowing skin.<ul> <li>Tomatoes. Did you know tomatoes may help prevent skin cancer? A study on mice showed their skin cancer rates after UV exposure dropped by 50% in those who ate tomatoes. We need some studies on humans to know more, but these results look promising.</li><li>Mangos. These delicious fruits are known for their antioxidant properties and help protect the collagen in your skin.</li><li>Green tea. If you’re a tea fan, you’ll be happy to know <a href="https://www.silversolutionusa.com/read-our-blog/5-proven-health-benefits-of-green-tea-you-should-know/">green tea</a> is excellent for the skin. The polyphenols in it can help rejuvenate skin cells, so they may speed up <a href="https://www.silversolutionusa.com/blogging/how-to-heal-wounds-safely-and-quickly-with-our-new-otc-silver-gel/">wound healing</a>. Research also shows green tea might help with skin conditions like psoriasis by reducing inflammation.</li><li><a href="https://www.silversolutionusa.com/blogging/breaking-down-the-facts-around-omega3-supplements-and-their-benefits/">Omega 3</a>. These fatty acids are great for <a href="https://www.silversolutionusa.com/read-our-blog/6-ways-to-prevent-heart-disease/">heart health</a> but can also help your skin look better by preventing dryness.</li><li>Soy. If you struggle with crow’s feet wrinkles, <a href="https://www.silversolutionusa.com/read-our-blog/debunking-5-common-soy-myths/">soy</a> may help. This is especially true for postmenopausal women, but everyone can benefit.</li></ul><h2>2. Use sunscreen</h2>You can’t—and shouldn’t—stay indoors all the time. But you should <a href="https://www.silversolutionusa.com/read-our-blog/when-should-you-use-sunscreen-tips-tricks-benefits-and-more/">use sunscreen</a> to protect your skin.Dermatologists recommend choosing something with an SPF of 30, but if you have sensitive skin, go for an SPF of 50 or even 100. And don’t limit sunscreen to beach days. The sun will still get to your skin even if you’re only taking a walk through the city.Most think sunscreen is a summer product. That couldn’t be more wrong. While the sun is stronger and hotter in summer, UV rays can also damage your skin in winter. Clothing does offer protection, but some will allow some UV rays through. A good example is light summer clothes. They do offer some protection, but it’s not 100%.<img src="/product_images/uploaded_images/ssusa-healthy-skin-blog-image-2.png"><h2>3. Limit sun exposure</h2>Laying in the sun, by a pool or the sea, can be fun and relaxing. Until you end up with severe burns, that is. Even without the burns, staying in the sun for too long can be unhealthy. It can cause premature skin aging and even cancer.If you want to take advantage of the hot weather, go early in the morning. You can stay until 10 a.m., but you should avoid mid-day exposure. If you’re not a morning person or want a few more hours in the sun, try after 4 p.m. Even during those hours, <a href="https://www.silversolutionusa.com/read-our-blog/when-should-you-use-sunscreen-tips-tricks-benefits-and-more/">don’t forget that sunscreen</a>!<h2>4. Stay hydrated</h2>Skin hydration starts from within. Creams and serums can only help so much. Your skin will suffer if you drink too little water and are constantly dehydrated.<a href="https://www.silversolutionusa.com/read-our-blog/how-much-water-do-you-need-each-day/">How much water should you drink?</a> That depends on several factors. The general recommendation is 8 cups, which is good for a significant percentage of the population. Science disagrees slightly, stating that women need about 11.5 cups, while men need 15.5.Your liquids need will also increase if<ul> <li>You live in an area with high temperatures and humidity</li><li>Do a lot of strenuous activities</li><li>Are pregnant or breastfeeding</li></ul>We <a href="https://www.silversolutionusa.com/read-our-blog/how-much-water-do-you-need-each-day/">talked all about hydration in a previous article</a>—how much to drink and what, the caffeine myth, and more, so check it out.<img src="/product_images/uploaded_images/ssusa-healthy-skin-blog-image-3.png"><h2>5. Get plenty of sleep</h2>Believe it or not, sleep is essential if you want healthy, glowing skin. They don’t call it beauty sleep for nothing!The CDC states that adults need between 7 and 9 hours of sleep. Anything lower can lead to various health issues, including obesity, low immunity, and diabetes. On top of that, sleep deprivation can cause wrinkles and will make your skin look dull.There also seems to be a link between sleep and hydration. A study conducted in 2019 on healthy, not pregnant adults revealed that those who slept less than 7 hours were less hydrated than those who did. And since we already know hydration and healthy skin go hand in hand, getting enough sleep becomes even more important.Another study conducted in 2020 showed that sleep deprivation can exacerbate rosacea. There are also studies that find no links between sleep and the skin, so there is a subjective component to all of this. Some individuals may see the effects of sleep deprivation on their skin, while others won’t. Getting enough sleep is great for your overall health, though, so regardless of where you are on this spectrum, try to get that beauty sleep.<h2>6. Avoid smoking</h2>It shouldn’t come as a shock that smoking is bad for you. It is not just bad for your lungs, but it can also damage the skin. By narrowing the blood vessels, smoking can speed up aging, especially of the facial skin, but not only.Your skin needs <a href="https://www.silversolutionusa.com/read-our-blog/the-3-most-important-health-benefits-of-collagen/">collagen</a> and elastin to thrive and look young. Smoking reduces elastin, contributing to accelerated aging. Would supplementing with collagen help reduce this effect? Not really. Sure, collagen can help your skin, but there’s only so much it can do. Supplementing will have limited effects if your lifestyle is constantly depleting your skin of the things it needs to thrive.<img src="/product_images/uploaded_images/ssusa-healthy-skin-blog-image-4.png"><h2>7. Manage stress</h2><a href="https://www.silversolutionusa.com/read-our-blog/stress-everything-you-need-to-know/">Stress</a> can mess up your health in every way you could think of, and skin is part of the mix. Acne, irritation, and inflammation are a few things that may get in the way of your efforts to have glowing skin.Stress can increase oil production, which in turn leads to acne. It can also increase inflammation, worsening conditions like psoriasis or rosacea. High cortisol levels can also cause your skin to become thinner, more sensitive, and even prone to injury.You can’t avoid stress altogether, but you can try to manage it. Get enough sleep, move your body, and prioritize relaxation whenever possible. Even a bubble bath at the end of a long week can help.<h2>8. Moisturize </h2>When talking about skin health, we can’t forget about moisturization. The chemicals in the environment, the (long, hot) showers or baths, the sun, the cold, and the wind all leave their imprint on our skin. Here are a few easy ways to help your body.<ul> <li>Don’t take more than one 5-10 minute shower per day. Excessive washing may feel good, but it will remove protective oils from your skin.</li><li>Go for warm water instead of hot.</li><li>Use <a href="https://www.silversolutionusa.com/silver-soap/">gentle cleaning products</a>, avoiding the harsher ones. Exfoliating once in a while is great, but don’t make it a daily habit.</li><li><a href="https://www.silversolutionusa.com/silver-sol-lotion-3-4-oz-hand-body-and-facial-lotion-20-ppm-silver/">Use a moisturizer</a> immediately after washing, as that’s when the skin absorbs it best. Hypo-allergenic ointments, creams, and lotions are best, as others may irritate the skin. But it is ultimately a personal preference.</li><li>Use a humidifier if needed. Many homes get very dry air, especially in the winter when the heat is on. This can dry your skin and make it more sensitive and prone to irritation. Using a humidifier can fight off that dryness and keep your skin healthy and happy.</li></ul><img src="/product_images/uploaded_images/ssusa-healthy-skin-blog-image-5.png"><h2>The bottom line</h2>Your skin is your largest organ and can speak a lot about your health. Your lifestyle can have an enormous impact on how your skin looks and feels. To minimize issues and avoid premature aging, eat a diet rich in whole foods, especially things like omega 3s, tomatoes, mangoes, and green tea.Use sunscreen, minimize stress, drink plenty of water, and make sure you get that beauty sleep. And if you want some help taking care of your skin, check out some of our products, such as the <a href="https://www.silversolutionusa.com/cellfood-oxygen-gel-2-oz-jar-ionic-trace-minerals/" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">Cellfood Oxygenating Skincare gel</a>. We understand having a perfect lifestyle is not always possible. That’s why our products take care of your skin gently, having a nourishing and beautifying effect.<img src="/product_images/uploaded_images/ssusa-healthy-skin-pinterest-pin-1000-1500-px-.png" style="width: 254px;"><h3>Health/Medical Disclaimer</h3>This blog post does not provide health or medical advice. This blog post is for informational and educational purposes only and is not a substitute for professional health or medical advice. Before taking any actions based upon such information, we encourage you to consult with the appropriate medical and healthcare professionals. We do not provide any kind of health or medical advice. The use or reliance of any information contained on this blog is solely at your own risk. <h3>Sources</h3><a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/bjd.15647">https://onlinelibrary.wiley.com/doi/abs/10.1111/bjd.15647</a><a href="https://www.nature.com/articles/s41598-017-05568-7">https://www.nature.com/articles/s41598-017-05568-7</a><a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1600-0625.2007.00585.x">https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1600-0625.2007.00585.x</a><a href="https://ussoy.org/research-studies-show-soys-benefits-for-skin-health/">https://ussoy.org/research-studies-show-soys-benefits-for-skin-health/</a><a href="https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html">https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html</a><a href="https://academic.oup.com/sleep/article/42/2/zsy210/5155420">https://academic.oup.com/sleep/article/42/2/zsy210/5155420</a><a href="https://pubmed.ncbi.nlm.nih.gov/32291809/">https://pubmed.ncbi.nlm.nih.gov/32291809/</a><a href="https://jamanetwork.com/journals/jamadermatology/fullarticle/712313">https://jamanetwork.com/journals/jamadermatology/fullarticle/712313</a>
Are Mushrooms Good for You? 7 Health Benefits You Must Know

Mushrooms come in many shapes and sizes and are a popular ingredient in many dishes. They can be a delicious topping on your favorite pizza or even a staple ingredient in a vegetarian or vegan diet. But are mushrooms good for you? Absolutely! Their many health benefits make them the perfect choice for those trying to eat healthier.There are precautions, of course, and they can cause allergies. But most people will benefit from eating mushrooms. Plus, there are so many types and ways to cook them; even the most picky eaters will find some they like.<img src="/product_images/uploaded_images/ssusa-are-mushrooms-good-for-you-blog-image-1.png"><h2>Types of mushrooms</h2>There are thousands of mushrooms around the globe. So many, in fact, that scientists don’t know the exact number. Most people are aware there are edible and poisonous ones, respectively. But from there, the other types all start to blur. Of the thousands of known species, only about two dozen can be used as food. The others—some will be hallucinogenic, and others can kill you.You’ll feel the symptoms of mushroom poisoning within a few hours of eating them. They include:<ul><li>Difficulty breathing and swallowing</li><li>Confusion</li><li>Diarrhea</li><li>Excessive saliva</li><li>Dilated pupils</li><li>Nausea</li><li>Vomiting</li><li>Excessive sweating</li></ul>Don't rush to taste them if you’re out in nature and want to try picking mushrooms. It’s better to ask an expert to avoid poisoning yourself. The ones you’ll find most often in the US include:<ul><li>Shiitake. Popular in Asian cuisine but also in stir-fries and soups, they’re known for their creamy texture.</li><li>Portobello. These are the most used as meat replacements in vegan and vegetarian foods. They have a dense, firm texture and are very versatile, so you can use them in almost any dish you want.</li><li>Champignon (also known as button mushrooms). The smaller brothers of the portobello mushrooms, champignon, are the ones you’ll most commonly find in supermarkets and can be used in most dishes.</li><li>Porcini. If you’re into gourmet foods, porcini mushrooms are the way to go. You can use them in risotto, pasta dishes, and even soups. They have a distinct, robust, earthy flavor.</li><li>Oyster. These mushrooms resemble oysters, hence the name. Like porcini and champignon, they’re extremely versatile, so you can use them in many recipes.</li></ul><img src="/product_images/uploaded_images/ssusa-are-mushrooms-good-for-you-blog-image-2.png" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif; font-size: 15px;"><h2>What’s in mushrooms?</h2>Mushrooms are healthy and nutritious, a real <a href="https://www.silversolutionusa.com/blogging/10-of-the-best-and-affordable-superfoods-you-should-already-be-eating-part-2/">superfood</a>. But what exactly is in one? What is their nutritional profile? The exact composition varies slightly depending on the type you’re eating. But most will contain around 15 calories per cup, along with 2 grams of protein, 2 grams of carbs, and 0.2 fats. In terms of nutrients, they’re great sources of:<ul><li>Selenium</li><li>Vitamin B6</li><li>Potassium</li><li>Zinc</li><li>Copper</li><li>Magnesium</li><li>Niacin</li><li><a href="https://www.silversolutionusa.com/blogging/5-things-to-help-you-decide-whether-to-start-taking-a-vitamin-d-supplement/">Vitamin D</a></li><li>Riboflavin</li></ul><img src="/product_images/uploaded_images/ssusa-are-mushrooms-good-for-you-blog-image-3.png"><h2>7 health benefits of mushrooms</h2>Mushrooms are full of nutrients, they’re high in protein, and they may even help with various health conditions. Here are some of their best-known benefits.<h3>1. May boost the immune system</h3>Mushrooms are high in antioxidants, which help reduce chronic inflammation and boost your immune system. They’re also high in selenium, vitamin B6, and vitamin D, three essential components of strong immunity.<h3>2. May reduce cancer risk</h3>Because of their content of antioxidants and their capacity to reduce inflammation, mushrooms may help reduce cancer risk. A systematic review of 17 studies between 1966 and 2020 showed that eating only 18 grams of mushrooms per day may reduce your cancer risk by up to 45%. One reason may be the high content of ergothioneine, an amino acid that slows down cellular damage.<h3>3. Lower cholesterol levels</h3>Research shows some varieties, like shiitake mushrooms, may prevent dyslipidemia, thus promoting lower cholesterol levels. This is especially true for those who replace meat with mushrooms, at least for some of their meals, but others can benefit too.<img src="/product_images/uploaded_images/ssusa-are-mushrooms-good-for-you-blog-image-4.png" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif; font-size: 15px;"><h3>4. Can help with weight loss</h3>Whenever you think of <a href="https://www.silversolutionusa.com/read-our-blog/what-is-the-best-diet-for-me">foods and diets</a>, weight loss inevitably comes to mind. And mushrooms can be very helpful in that department. A study conducted in 2018 looked at the effects of edible and medicinal mushrooms on weight loss and saw encouraging results. People who substituted only 20% of their meat consumption with mushrooms lost more weight.Keep in mind that a mushroom-rich diet can only go so far. Most studies on the topic showed encouraging results. But the best ones were seen in those who combined their diet with exercise and a healthy lifestyle.<h3>5. May help lower blood pressure</h3>Potassium is an essential mineral for normal blood pressure levels. Sadly, most people in the US don’t get enough of it in their diets. You can find potassium in bananas but also in mushrooms. Adding just a few servings of mushrooms to your diet each week may help you lower blood pressure levels.Plus, research shows the taste of mushrooms can lower your need for salt. Excessive consumption of salt is a known factor in <a href="https://www.silversolutionusa.com/read-our-blog/6-ways-to-prevent-heart-disease/">high blood pressure</a>. Luckily, you don’t have to give up the flavors you love if you use mushrooms. A 2014 study showed that replacing half the meat in a ground beef recipe with mushrooms reduced the salt intake by 25% while keeping the same taste.<h3>6. They can protect brain health</h3>Cognitive decline is a natural part of aging. But that doesn’t mean there’s nothing you can do to protect your brain. A study published in 2019 looked at people aged 60 or older and discovered that those who ate 2 cups of mushrooms per week had a lower risk of mild cognitive impairment. But the good news doesn’t stop there. Another study showed mushrooms may help lower the risk of diseases such as Alzheimer’s and Parkinson’s. This is only one study, and research in the area is still ongoing, but the results we have so far are promising.<h3>7. Can improve gut health</h3>They often say that health starts in the gut. Low immunity, inflammation, and other conditions often start with poor <a href="https://www.silversolutionusa.com/blogging/what-is-gut-health-and-why-its-so-important-now-a-complete-overview/">gut health</a>. Luckily, mushrooms can help balance your gut microbiome by encouraging the growth of good bacteria.You’ll still need to pay attention to the rest of your diet. Eating mushrooms won’t be very useful if your diet is filled with processed and fast food. But they are a step in the right direction, and along with a healthy diet, they can boost your gut health.<img src="/product_images/uploaded_images/ssusa-are-mushrooms-good-for-you-blog-image-5.png"><h2>Do mushrooms have side effects?</h2>Speaking strictly about edible mushrooms, they have very few side effects. The most considerable risk is that of an allergic reaction. While rare, mushroom allergies exist. Reactions vary from hives and itchy skin to more serious ones, like breathing difficulties and anaphylaxis. Some people may also experience digestive discomfort like bloating, gas, or an upset stomach.Finally, mushrooms may sometimes interact with certain drugs. They can interfere with their metabolism or reduce their effectiveness. When in doubt, ask your healthcare provider about what foods the drugs you take interact with.<img src="/product_images/uploaded_images/ssusa-are-mushrooms-good-for-you-blog-image-6.png"><h2>The bottom line—are mushrooms good for you?</h2>Mushrooms have a lot of health benefits. They can boost the immune system, reduce cancer risk, help you lose weight, and even protect your brain health.They come in many shapes and varieties. Some have a stronger taste, and others are more mild. You can use them in many recipes, and they can be a great meat-replacement option in vegan and vegetarian diets.How do you like to eat mushrooms? Did you know they have all these benefits? Join us on <a href="https://www.facebook.com/SilverSolUSA/">Facebook</a> and share your thoughts.<img src="/product_images/uploaded_images/ssusa-are-mushrooms-good-for-you-pinterest.png" style="width: 258px;"><h3>Health/Medical Disclaimer</h3>This blog post does not provide health or medical advice. This blog post is for informational and educational purposes only and is not a substitute for professional health or medical advice. Before taking any actions based upon such information, we encourage you to consult with the appropriate medical and healthcare professionals. We do not provide any kind of health or medical advice. The use or reliance of any information contained on this blog is solely at your own risk. <h3>Sources</h3><a href="https://academic.oup.com/advances/article/12/5/1691/6174025">https://academic.oup.com/advances/article/12/5/1691/6174025</a><a href="https://pubmed.ncbi.nlm.nih.gov/34375514/">https://pubmed.ncbi.nlm.nih.gov/34375514/</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6278646/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6278646/</a><a href="https://pubmed.ncbi.nlm.nih.gov/25124478/">https://pubmed.ncbi.nlm.nih.gov/25124478/</a><a href="https://content.iospress.com/articles/journal-of-alzheimers-disease/jad180959">https://content.iospress.com/articles/journal-of-alzheimers-disease/jad180959</a><a href="https://onlinelibrary.wiley.com/doi/10.1002/mnfr.202100606">https://onlinelibrary.wiley.com/doi/10.1002/mnfr.202100606</a>
What Is the Best Diet for Me? A Comprehensive Guide To Choosing the Right Diet for Your Body

Search for the word “diet,” and you’ll be amazed by what comes up. There is something for every taste and every need. Culture can make you feel like going on a diet is the solution for everything. Weight loss? Go on a diet. Tired? Go on a diet. Health issues? Change your diet. With such a vast pool to choose from, it’s natural to ask yourself—what is the best diet for me?Should I choose the trendy one everyone’s talking about? Or the one my best friend used to lose weight? If it worked for them, it should work for me, right? Wrong. Choosing the right diet for your body requires a lot of considerations. Your lifestyle, allergies, health conditions, and the medication you take all play an important role. Let’s not forget about the costs, the availability of the foods allowed, and potential nutritional imbalances. Confused? Keep reading. We’ll explain everything you need to know to choose the best diet for your body.<img src="/product_images/uploaded_images/ssusa-what-is-the-best-diet-for-me-blog-image-1.png" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif; font-size: 15px;"><h2>Understanding the different diets</h2>There is no shortage of diets to choose from, and they all come with pros and cons. Some have studies backing them up, but some run on anecdotal evidence. Keep reading to learn about some of the most popular diets.<h3>1. The Mediterranean diet</h3><a href="https://www.silversolutionusa.com/read-our-blog/mediterranean-diet-pros-and-cons">The Mediterranean diet</a> is one of the most studied diets you’ll find. Its health benefits—better heart health, lower risk of type 2 diabetes, lowered inflammation—are proven by extensive medical studies.Based on the foods eaten in countries next to the Mediterranean Sea, it is a varied diet and doesn’t restrict your calories. Its lack of guidelines and the fact that it allows red wine can be seen as cons by some. Plus, fresh foods may be harder to find if you don’t live close to the Mediterranean. Overall, though, it is a healthy and easy diet.<h3>2. Keto</h3>The keto diet was created for people with epilepsy, and most of the surrounding studies are about people with this condition.It is a difficult diet to stick to, as you’ll be eating at least 60% of your <a href="https://www.silversolutionusa.com/read-our-blog/how-much-fat-should-I-eat-daily">calories from fats</a>. It can help balance blood sugar and may even reduce inflammation. But, long-term can cause more harm than good. It is certainly not a diet for everyone, so carefully analyze its <a href="https://www.silversolutionusa.com/read-our-blog/keto-diet-advantages-and-disadvantages">pros and cons carefully</a> before embarking on it.<h3>3. Paleo</h3>Also known as the cavemen or the carnivore diet, <a href="https://www.silversolutionusa.com/read-our-blog/paleo-diet-pros-and-cons/">Paleo</a> is based on the foods our Paleolithic ancestors used to eat. That means you’ll need to say no to grains, potatoes, legumes, anything processed, and most alcohol. In short, anything the Paleolithic people didn’t have access to should be off your plate.In theory, it is a healthy diet, as it encourages the consumption of fruits and vegetables along with meat. It does remove a lot of foods that can be very healthy, such as whole grains. Plus, the high meat and fat content may not be the best for everyone. It is less extreme than keto, but you’ll need to consider whether its pros surpass the cons.<img src="/product_images/uploaded_images/ssusa-what-is-the-best-diet-for-me-blog-image-2.png"><h3>4. Intermittent fasting</h3><a href="https://www.silversolutionusa.com/read-our-blog/what-is-intermittent-fasting-benefits-risks-and-alternatives/">Fasting</a> has gained much popularity in recent years. The best-known version is the 16:8 one. You can eat whatever you want during an 8-hour window and fast during the other 16. Since you’re asleep about 8 of those 16 hours, you’ll be truly fasting for 8. Depending on your body's needs, you can shorten or extend the fasting window.It is relatively easy for most people and can help with certain health conditions. But the lack of guidelines for the eating window can set some people up for failure. After all, nothing is telling you that you can’t eat junk food or overeat. If you want to try it, you might want to think about how you’ll approach that period so that you don’t cause yourself more trouble than good.<h3>5. Vegan</h3>For many, <a href="https://www.silversolutionusa.com/read-our-blog/5-things-to-know-when-going-vegan/">being vegan</a> is more than a diet—it is a lifestyle. But more and more people are trying it for health reasons and even for weight loss. Being vegan can be a very healthy choice if done right.It does need careful planning. For instance, if you go for meat replacements, you could be eating a very unhealthy diet, as these foods are often filled with additives. It is also easy to undereat when you first go vegan, which could make you feel like it’s not sustainable for you. Make sure you’re well-informed before trying this diet.<h3>6. Gluten-free</h3>Until recently, <a href="https://www.silversolutionusa.com/read-our-blog/gluten-intolerances">gluten-free diets</a> were reserved for those with celiac disease and wheat allergies. Lately, more and more people are going gluten-free for the health benefits. Are these benefits real? Some of them are. Plus, removing gluten will mean you remove a lot of pre-packaged foods, pastries, and more, which can help you lose weight and even balance blood sugar.It is an expensive diet and can be very limiting, especially if you want to avoid contamination on top of gluten-containing foods. Plus, removing whole wheat puts you at risk for nutritional deficiencies. If you don’t have a gluten intolerance, consider <a href="https://www.silversolutionusa.com/read-our-blog/gluten-free-diet-benefits">the pros and cons</a> before trying it.<img src="/product_images/uploaded_images/ssusa-what-is-the-best-diet-for-me-blog-image-3.png"><h2>So…what is the best diet for me?</h2>The diets we explored are just some of the ones you’ll find out there. You can find many more, but they’re usually variations of the more popular ones we discussed here. Some of them are low carb, low fat, high protein, raw foods, Atkins, the DASH diet, and Weight Watchers.Whether you want to select one of the best-known ones or try something new, you can use a few criteria to evaluate them.<ul> <li>Food variety. Unless you struggle with health issues, choosing a diet that gives you as much variety as possible is the best. Restrictive diets might yield better results at first, but they're hard to stick to, may not be as healthy, and you’ll often gain weight when you reintroduce other foods.</li><li>Caloric intake. If weight loss is your main goal, going for something low in calories will be tempting. But if you eat too little for your body, you won’t be able to sustain the diet for long and will probably gain the weight back when you increase the calories again.</li><li>Guidelines (or lack of). Some people enjoy diets that come with clear guidelines. Others prefer having an outline while still being free to choose when and how much they eat.</li><li>Health conditions that they may worsen. The wrong diet can worsen your health, so research before starting a new one.</li></ul><img src="/product_images/uploaded_images/ssusa-what-is-the-best-diet-for-me-blog-image-4.png"><h3>8 factors to consider when choosing your diet</h3>Besides looking at the diets themselves, there are some factors you need to consider. The most important one: you. No diet is one-size-fits-all. It doesn’t matter that it worked for everyone you know. It might not work for you. So before you do anything else, assess where you’re at.<ol> <li>Why do you want to go on a diet? What is your motivation? Try to be more specific than “weight loss.” On top of being a guidance point for choosing a diet plan, this will also be your long-term motivator. </li><li>Do you have any health conditions? If yes, are there any foods that impact it positively or negatively? You never want to select a diet that could worsen a health condition. Not even short term, nor so that you can fit into that outfit for that one party.</li><li>Are you prone to vitamin and mineral deficiencies? Sure, you can always <a href="https://www.silversolutionusa.com/read-our-blog/should-i-take-a-daily-multivitamin/">supplement</a>. But getting nutrients from your diet is best. And if you know you have or are prone to deficiencies, it’s even more reason to select a diet that won’t worsen your problem.</li><li>Do you have a history of eating disorders? Approaching dieting after an eating disorder can be very challenging and risky. Don’t try an overly restrictive diet. Intermittent fasting is also a no for most people in this situation. Talk to a professional who can guide you on your journey if you are in doubt.</li><li>Do you have budget restrictions? Some diets will be more expensive than others. Gluten-free and keto are the best examples. But the Mediterranean diet may also be challenging in certain seasons, depending on where you live.</li><li>What’s the food availability like where you are? For instance, can you easily get fresh produce, or would that be difficult in certain seasons? Select a diet that allows you to eat in season as much as possible.</li><li>What do you like to eat? Too often, we launch on diets, giving up everything we love and embracing foods we hate. Maybe you need to cut down on the chicken nuggets, but it doesn’t mean you shouldn’t love the food you eat. Choose a diet that can be enjoyable.</li></ol>What is your activity level? Don’t think only of the workouts you do. Perhaps you do physical labor at work. Maybe you care for your children, running and playing with them all day. How active you are can have a say in what diets are feasible and which aren’t, and of course, in how much you’ll need to eat.<img src="/product_images/uploaded_images/ssusa-what-is-the-best-diet-for-me-blog-image-5.png"><h2>Key takeaways</h2>There are numerous diets to choose from. Something that can be both a blessing and a curse. You’ll inevitably find yourself wondering, “How do I know what is the best diet for me?” To find the answers, you’ll need to look at each diet’s pros and cons carefully. Most importantly, you should consider yourself. What your goals are, what you like to eat, how active you are, and any health conditions or other restrictions you may have.When in doubt, a registered dietitian can help you navigate the complex worlds of diets to select the best one for your body.<img src="/product_images/uploaded_images/ssusa-what-is-the-best-diet-for-me-pin-1000-1500-.png" style="width: 256px;"><h3>Health/Medical Disclaimer</h3>This blog post does not provide health or medical advice. This blog post is for informational and educational purposes only and is not a substitute for professional health or medical advice. Before taking any actions based upon such information, we encourage you to consult with the appropriate medical and healthcare professionals. We do not provide any kind of health or medical advice. The use or reliance of any information contained on this blog is solely at your own risk. <h3>Sources </h3><a href="https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet">https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet</a><a href="https://www.ahajournals.org/doi/10.1161/STROKEAHA.120.033214?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed">https://www.ahajournals.org/doi/10.1161/STROKEAHA.120.033214?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4411995/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4411995/</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468821/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468821/</a><a href="https://link.springer.com/article/10.1007/s10654-017-0352-x">https://link.springer.com/article/10.1007/s10654-017-0352-x</a><a 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The Mediterranean Diet: Examining Its Benefits and Drawbacks

When it comes to diets, there is something for everyone. The one major drawback? Few of them have medical studies backing them up. One exception to this rule is the Mediterranean diet. Rich in fruits, vegetables, healthy fats, and whole grains, this diet could be the secret to a long and healthy life.Despite all this, there are Mediterranean diet pros and cons you need to know. It’s healthy and nutritious; studies show it may even prevent cancer. Despite all this, some find it challenging because of the lack of guidelines. Plus, the costs can add up rather quickly.To choose or not to choose the Mediterranean diet? We’ll give you all the information you need to make the best choice for your body and lifestyle.<img src="/product_images/uploaded_images/ssusa-mediterranean-diet-pros-and-cons-blog-image-1.png"><h2>What is the Mediterranean diet?</h2>The Mediterranean diet is based on the traditional food in countries bordering the Mediterranean Sea, such as Italy, Greece, Spain, and France. There are very few rules around it, and no foods are forbidden.<h3>What to eat</h3>If you want to eat a Mediterranean diet, include foods like:<ul> <li>Fish and seafood</li><li>Fruits</li><li>Vegetables</li><li>Nuts</li><li>Seeds</li><li>Legumes</li><li>Beans</li><li>Potatoes</li><li>Whole grains</li><li>Extra virgin olive oil</li></ul>You’re encouraged to use herbs and spices when you cook. The diet also recommends moderate consumption of:<ul> <li>Poultry</li><li>Eggs</li><li>Yogurt</li><li>Red wine</li><li>Cheese. </li></ul>In short, if a food is in the first group, eat it daily if you wish. There are no rules telling you how much to have. The second group is also great, but don’t make it a daily staple.<img src="/product_images/uploaded_images/ssusa-mediterranean-diet-pros-and-cons-blog-image-2.png"><h3>What to avoid</h3>Unlike diets like <a href="https://www.silversolutionusa.com/read-our-blog/paleo-diet-pros-and-cons/" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">Paleo</a> or <a href="https://www.silversolutionusa.com/read-our-blog/keto-diet-advantages-and-disadvantages" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">keto</a>, the Mediterranean diet doesn’t forbid any foods. That being said, there are some you should avoid. If you do eat some of these, make it a rare occasion, like a celebration or other moments when you want to indulge a little. These foods include:<ul> <li>Red meat </li><li><a href="https://www.silversolutionusa.com/blogging/sugar-a-sweet-problem/">Sugar</a></li><li>Beer and other types of alcohol (except red wine)</li><li>Highly-processed foods</li><li>Refined grains</li><li>Foods containing <a href="https://www.silversolutionusa.com/read-our-blog/how-much-fat-should-I-eat-daily">trans fats</a></li></ul><h2>Mediterranean diet pros and cons</h2>What do the <a href="https://www.silversolutionusa.com/read-our-blog/6-blue-zones-habits-for-a-longer-healthier-life/">Blue Zones</a>—those areas around the world where people seem to live longer and be healthier—all have in common? They eat foods commonly found in a Mediterranean diet. This promotes <a href="https://www.silversolutionusa.com/read-our-blog/6-ways-to-prevent-heart-disease/">heart health</a>, balances blood sugar levels, and may even prevent cancer. Plus, researchers have taken an in-depth look at it, unlike many other diets that lack clinical studies. It’s official: the Mediterranean diet has a lot of health benefits! <img src="/product_images/uploaded_images/ssusa-mediterranean-diet-pros-and-cons-blog-image-3.png"><h3>Benefits of the Mediterranean diet</h3><h4>1. It is high in nutrients</h4>The Mediterranean diet offers a wide variety of foods. It encourages the consumption of whole foods, fruits, and vegetables, all rich in vitamins and minerals. Fish is another one of its staples, meaning you can get plenty of <a href="https://www.silversolutionusa.com/blogging/breaking-down-the-facts-around-omega3-supplements-and-their-benefits/">omega-3 fatty acids</a> effortlessly. A key aspect is the variety. Unlike keto or Paleo, which take out entire food groups, the Mediterranean diet allows you to eat a little bit of everything. Yes, even the occasional pizza, though you might need to be careful with those toppings. <h4>2. Promotes heart health</h4>Did you know that the Mediterranean diet is recommended by the American Heart Association? That’s because there’s evidence it can prevent strokes and cardiovascular disease.Some say a simple low-fat diet can achieve the same results. It turns out that’s not exactly true. A randomized controlled trial conducted in 2021 compared the effects of the Mediterranean and low-fat diets. It showed the former was more effective at slowing down artery plaque build-up. This build-up is one of the leading causes of coronary disease; without it, your chances of developing it are drastically reduced.<h4>3. Helps stabilize blood sugar levels and may prevent diabetes</h4>Studies show a Mediterranean diet can help:<ul> <li>Stabilize <a href="https://www.silversolutionusa.com/blogging/sugar-and-diabetes-a-complicated-relationship/">blood sugar levels</a>, which can help prevent and even manage type 2 diabetes.</li><li>Decrease insulin resistance, which can again prevent diabetes. It may also help manage <a href="https://www.silversolutionusa.com/read-our-blog/debunking-pcoscauses-symptoms-and-natural-remedies/">polycystic ovarian syndrome (PCOS)</a> when its primary driver is insulin resistance.</li><li>Improve levels of hemoglobin A1C, which is used to measure long-term glucose levels. A systematic review of 56 trials, including almost 5,000 people, showed those following a Mediterranean diet had A1C levels 0.32% lower than those on other diets.</li></ul><img src="/product_images/uploaded_images/ssusa-mediterranean-diet-pros-and-cons-blog-image-4.png"><h4>4. Promotes mental health and protects the brain function</h4>Like it or not, cognitive decline is part of aging. You can’t stop it entirely, but you can slow it down significantly. One way to do it may be to eat a Mediterranean diet. A systematic review of over 40,000 participants linked this diet to improved cognitive function, memory, and processing speed in healthy older adults.Another study showed the Mediterranean diet could lead to a reduced risk of clinical depression, or at least fewer, less intense symptoms. So if you’ve ever wondered how to <a href="https://www.silversolutionusa.com/read-our-blog/7-best-foods-for-brain-health-and-memory/">eat for brain health</a>, this diet could be the answer.<h4>5. It reduces inflammation and may prevent cancer</h4>Inflammation is the root cause of many diseases, including diabetes and even cancer. To measure inflammation levels in your body, doctors usually test for markers such as interleukin 6 and C-reactive protein. The higher your levels of one or both markers are, the more chances you have of developing a disease.But high levels don’t mean you’re instantly doomed. A few dietary changes can go a long way. A study published in 2015 links the Mediterranean diet to a decrease in inflammatory markers.<h4>6. May help you lose weight</h4>Many report losing weight when going on the Mediterranean diet, and if you look at its food list, you can understand why. You’ll be avoiding junk food and added sugars most if not all of the time and replacing them with whole foods.Most people who eat a standard diet will lose weight effortlessly when switching to a Mediterranean diet. You’ll need to pay attention to it long-term, though. The diet doesn’t restrict portions, so you could still overeat if you’re not careful.<img src="/product_images/uploaded_images/ssusa-mediterranean-diet-pros-and-cons-blog-image-5.png"><h3>Drawbacks and considerations</h3>Like anything diet-related, there are Mediterranean diet pros and cons. While the health benefits are incontestable, it has a few drawbacks that could make it a challenging diet for some.<h4>1. Can be expensive</h4>If you live near the Mediterranean, eating this diet will be effortless and cheap. For the rest of the world, there may be some challenges. Many of the recommended foods might not be available in all seasons, and those like fish, nuts, and seeds could be very expensive. Some also prefer to choose <a href="https://www.silversolutionusa.com/read-our-blog/organic-vs-nonorganic-food-everything-you-need-to-know/">organic produce</a>, even though that’s not a direct requirement. For them, the prices will often go higher quickly, and they might find their options are not as varied.To save costs, you can choose local produce and go with what the season offers. There’s no need to eat oranges in the middle of summer or watermelon in winter. <h4>2. It allows alcohol</h4>One of the main critiques of the Mediterranean diet is the inclusion of red wine. Of course, just because it is on the list of approved foods doesn’t mean you have to drink it. But some may take it as an “okay” to over-drink, which could reduce some of the other benefits of the diet. The bottom line? You can have some red wine. But as with everything food and especially alcohol-related, moderation is king.<h4>3. There’s no guidance</h4>Many people who switch from a standard diet to something more balanced need additional guidance. That can include portion control tips and even caloric guidelines. The Mediterranean diet offers none of that.That makes it a great diet for people who want to be healthy without controlling every bite they take. It can even be a good choice for those with a history of eating disorders who may find stricter guidelines triggering. But for some, the lack of rules could be challenging and may allow them to continue overeating.<img src="/product_images/uploaded_images/ssusa-mediterranean-diet-pros-and-cons-blog-image-6.png"><h2>Key takeaways</h2>The Mediterranean diet is one of the healthiest diets out there and definitely one of the most researched ones. It can help balance blood sugar levels, making it a great choice if you want to manage or prevent type 2 diabetes. It also promotes heart and brain health, reduces inflammation, and could help you lose weight.On the other side, it can be a costly diet, especially if you don’t have enough healthy food options locally. The lack of guidelines and the inclusion of alcohol makes some feel like it’s not the best for everyone. But with moderation in mind, these cons can be overtaken.Did you find this article useful? Help us spread the knowledge and share it with a friend!<img src="/product_images/uploaded_images/ssusa-mediterranean-diet-pros-and-cons-pin-1000-1500-.png" style="width: 256px;"><h3>Health/Medical Disclaimer</h3>This blog post does not provide health or medical advice. This blog post is for informational and educational purposes only and is not a substitute for professional health or medical advice. Before taking any actions based upon such information, we encourage you to consult with the appropriate medical and healthcare professionals. We do not provide any kind of health or medical advice. The use or reliance of any information contained on this blog is solely at your own risk. <h3>Sources</h3><a href="https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet">https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet</a><a href="https://www.ahajournals.org/doi/10.1161/STROKEAHA.120.033214?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed">https://www.ahajournals.org/doi/10.1161/STROKEAHA.120.033214?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4411995/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4411995/</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468821/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468821/</a><a href="https://link.springer.com/article/10.1007/s10654-017-0352-x">https://link.springer.com/article/10.1007/s10654-017-0352-x</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5502874/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5502874/</a><a href="https://www.nature.com/articles/s41380-018-0237-8">https://www.nature.com/articles/s41380-018-0237-8</a><a href="https://www.nature.com/articles/s41380-018-0237-8">https://www.nature.com/articles/s41380-018-0237-8</a>
Exploring the Stone Age: Paleo Diet Pros and Cons

The diet world never ceases to amaze. Just when you think you’ve heard it all, a new trend comes along. Enter the Paleo diet. Now, Paleo is not a new concept–some might even say it’s an ancient diet since it’s based on what our ancestors ate during the Stone Age. But the past few years have seen it growing in popularity, with people talking about the Paleo diet's pros and cons left and right.The pro camp will tell you this diet will help you avoid <a href="https://www.silversolutionusa.com/blogging/sugar-and-diabetes-a-complicated-relationship/">diabetes</a>, <a href="https://www.silversolutionusa.com/read-our-blog/6-ways-to-prevent-heart-disease/">heart disease</a>, and obesity. Some even say the Paleo diet is a solution for hormonal issues like <a href="https://www.silversolutionusa.com/read-our-blog/debunking-pcoscauses-symptoms-and-natural-remedies/">PCOS</a>, high inflammation, and more.Opponents feel the diet cuts out too many food groups and can put you at risk for <a href="https://www.silversolutionusa.com/read-our-blog/should-i-take-a-daily-multivitamin/" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">nutritional deficiencies</a>. They also argue Paleo may not be the healthy diet it is advertised to be, and just because our ancestors ate this way doesn’t mean we should. Where’s the truth? We’ll try to answer this question and more.<img src="/product_images/uploaded_images/ssusa-paleo-diet-pros-and-cons-blog-image-1.png"><h2>What is the Paleo diet?</h2>The Paleo diet, also known as the Caveman diet, is based on what humans ate during the Paleolithic era—whole, unprocessed foods, such as: <ul><li>Meat (all types, including fish)</li><li>Eggs</li><li>Nuts </li><li>Seeds </li><li>Fruits</li><li>Vegetables</li></ul>While the list looks varied and healthy, the “forbidden” foods list can make Paleo look a little more challenging. You’ll need to avoid:<ul><li>Any types of grains—say goodbye to bread, pastries of all kinds, and even rice</li><li>Dairy </li><li>Legumes</li><li>Corn</li><li>Potatoes</li><li>Peas</li><li><a href="https://www.silversolutionusa.com/blogging/sugar-a-sweet-problem/">Sugar</a></li><li>Added salt</li><li>Highly processed foods</li></ul>Alcohol is also not exactly part of the Paleo diet, but some agree it can be consumed in moderation. You should, however, avoid drinks like beer, which is made from grains, as well as cocktails that contain added sugar.In other words, anything unavailable to cave dwellers shouldn’t be on your menu either. Grains, corn, and potatoes are natural and whole, but they result from agriculture, which wasn’t available then. Dairy products are also the result of more modern processing techniques that did not exist during the Stone Age.Your recipes should also be very simple. Again, think of what people in the Stone Age could do to cook their food. They didn’t have the means to get fancy, so they had to stick to basic, simple ingredients.<img src="/product_images/uploaded_images/ssusa-paleo-diet-pros-and-cons-blog-image-2.png"><h2>Paleo diet pros and cons</h2>Eating a diet consisting only of whole, natural foods is bound to bring good results. But cutting out entire food groups, especially when you don’t have an underlying health condition, may be unnecessary and dangerous. <h3>Pros</h3><h4>1. May help with weight loss</h4>If you want to lose weight, the Paleo diet can be a good option. Most people report losing weight without cutting calories or restricting food portions, at least at first. If you look at the foods you’re removing, it’s easy to see why. You’re saying goodbye to junk food and excess sugar, and even reducing carbs.Remember that excess of anything is bad, and you can eat too much, even on a Paleo diet. Listen to your hunger signals and try not to snack mindlessly if you want to avoid gaining weight instead of losing.<h4>2. May help lower blood pressure and cholesterol </h4>Studies show the Paleo diet could lower blood pressure and cholesterol. It may also help keep blood sugar levels stable. That’s because you’re removing most carbs and sugars from your diet, which can improve insulin sensitivity.Doctors do issue a word of caution, though. Depending on what you eat, you may be putting yourself at risk for high cholesterol and high blood pressure. Remember, the Paleo diet allows you to eat any type of meat—even red, which is high in fat.For the best results, aim again for balance. Try to choose various sources of meat, including poultry and especially fish, which will also boost your <a href="https://www.silversolutionusa.com/blogging/breaking-down-the-facts-around-omega3-supplements-and-their-benefits/">omega-3</a> intake.<h4>3. High intake of protein, fiber, vitamins, and minerals</h4>If there’s one thing everyone can agree on is that the Paleo diet can be very high in nutrients. You’ll be eating a lot of protein but also a lot of fiber, which is excellent for your gut health and can help with weight loss as well. Plus, all those fruits and veggies come with a myriad of vitamins and minerals.<img src="/product_images/uploaded_images/ssusa-paleo-diet-pros-and-cons-blog-image-3.png"><h3>Cons</h3><h4>1. Removing entire food groups</h4>Sometimes, eliminating foods from your diet is necessary. But when you’re taking out entire food groups, even though you have no allergies or other issues imposing it, you may do yourself a disservice. For example, one study showed participants on the Paleo diet had calcium levels 50% lower than those on a regular diet. Whole grains, for instance, can be very healthy when eaten in moderation. They’re packed with vitamins such as thiamin, niacin, folate, and minerals such as iron and magnesium. They may also be beneficial for heart health, and they contain a lot of fiber. You can still get plenty of fiber, vitamins, and minerals with Paleo, but you may need to pay more attention to what’s on your plate. <h4>2. Could contain too many saturated fats</h4>Paleo encourages the consumption of meat, including pork, beef, and lamb, which contains a lot of saturated fat. If you’re not careful about what you put on your plate, you may end up with an unhealthy fat ratio.We’re not saying fat is bad—<a href="https://www.silversolutionusa.com/read-our-blog/how-much-fat-should-I-eat-daily">it has its role in our diets</a>. But most people need more variety to stay healthy, so you’ll need to select your foods carefully.<h4>3. Can be expensive and difficult to sustain</h4>Eating a healthy, varied, and balanced Paleo diet can become very expensive very quickly. Many in the Paleo community recommend <a href="https://www.silversolutionusa.com/read-our-blog/organic-vs-nonorganic-food-everything-you-need-to-know/">choosing organic</a> to be even closer to how our Stone Age ancestors used to eat and have an even healthier lifestyle. While this is not mandatory, your diet will become a lot more expensive if you choose to do it.<h4>4. Unknown long-term results</h4>Unlike other popular diets, like <a href="https://www.silversolutionusa.com/read-our-blog/keto-diet-advantages-and-disadvantages">keto</a>, <a href="https://www.silversolutionusa.com/read-our-blog/5-things-to-know-when-going-vegan/">vegan</a>, or <a href="https://www.silversolutionusa.com/read-our-blog/mediterranean-diet-pros-and-cons" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">Mediterranean</a>, there are few studies regarding the long-term effects of a Paleo diet. And if you’re thinking, “Our ancestors ate it for a long time, so we do know,” you’re right, but there’s a twist.We’re not genetically the same as our Paleolithic ancestors. And neither is the food we eat. All these changes mean our needs are different, and so is the nutritional profile of the food on our plates.Plus, we don’t know the cholesterol or blood sugar levels of people living in the Paleolithic. We can make speculations, but nothing more. In short, we can’t expect to have the same results they did. We may be ok, and some people thrive while on Paleo. But this diet is not for everyone.<img src="/product_images/uploaded_images/ssusa-paleo-diet-pros-and-cons-blog-image-4.png"><h2>Can you eat Paleo if you’re vegan?</h2>The short answer is: not really. Paleo is, by definition, a diet that includes meat. Cave dwellers ate it, so it will be on a traditional Paleo menu. In theory, you could try it, but the foods you’d be allowed to eat will be limited. You’d be left with only fruits, vegetables, nuts, and seeds. And if you’re wondering about <a href="https://www.silversolutionusa.com/read-our-blog/debunking-5-common-soy-myths/">soy</a>—this is a heated debate in the Paleo world. Some say it should not be allowed, as it is the result of more modern agriculture, just like grains and corn are. Plus, it is part of the legumes family, which is a “no” in the Paleo diet. Some people approve of eating fermented soy products, like tempeh and tofu. The universal consensus remains, though, that soy products shouldn’t be part of Paleo.Soy or no soy, a “vegan Paleo diet” will be highly challenging and limited, putting you at risk for nutritional deficiencies.<img src="/product_images/uploaded_images/ssusa-paleo-diet-pros-and-cons-blog-image-5.png" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif; font-size: 15px;"><h2>The bottom line</h2>The Paleo diet tries to mimic the eating ways of our Paleolithic ancestors: nothing but meat, fruits, vegetables, nuts, and seeds. It can be a very healthy but also challenging lifestyle.There are many Paleo diet pros and cons, and they’re all worth listening to and considering. Eating this way can help you lose weight and up your protein and fiber intake. It may help balance blood sugar levels, lower blood pressure and cholesterol, and help fight inflammation.On the opposite side, you need to remember you’re removing important food groups. This will put you at risk for nutritional deficiencies and may be unhealthy in the long run. Plus, it’s easy to turn Paleo into an unhealthy diet if you make red meat a daily staple.What are your thoughts on the Paleo diet? Have you tried it? Or do you want to? Join us on <a href="https://www.facebook.com/SilverSolUSA/" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">Facebook</a> and let us know.<img src="/product_images/uploaded_images/ssusa-paleo-diet-pros-and-cons-pinterest-pin-1000-1500-px-.png" style="width: 254px;"><h3>Health/Medical Disclaimer</h3>This blog post does not provide health or medical advice. This blog post is for informational and educational purposes only and is not a substitute for professional health or medical advice. Before taking any actions based upon such information, we encourage you to consult with the appropriate medical and healthcare professionals. We do not provide any kind of health or medical advice. The use or reliance of any information contained on this blog is solely at your own risk. <h3>Sources</h3><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2787021/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2787021/</a><a href="https://www.nature.com/articles/nm.3150">https://www.nature.com/articles/nm.3150</a><a href="https://pubmed.ncbi.nlm.nih.gov/17522610/">https://pubmed.ncbi.nlm.nih.gov/17522610/</a>
Gluten-Free Diet Benefits, Risks, and Challenges

Gluten-free diets are the newest trend in the health & wellness world. Until recently, they were reserved for those with Celiac disease or <a href="https://www.silversolutionusa.com/read-our-blog/gluten-intolerances" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">gluten intolerances</a>. Now more and more people are choosing to remove gluten from their diets. What are their reasons? Are there any benefits to gluten-free diets for those who are not allergic? And do these diets have any risks? We’ll talk about all this and more.<img src="/product_images/uploaded_images/ssusa-gluten-free-diet-benefits-blog-image-1.png"><h2>What is gluten?</h2>Gluten is a protein found primarily in wheat but also in rye, spelt, and barley. Sometimes you may also find it in semolina, malt, and yeast. In other words, gluten is in bread, pastries, pizza, pasta, sauces, and even beer. Plus, this protein can be tricky and can easily contaminate foods that wouldn’t typically contain it. Take potato chips, for instance. When you think about what they’re made of, gluten shouldn’t be in there. Yet, if the factory that processes them makes something wheat-based, the potato chips will most likely be contaminated.For most people, gluten is not an issue. In fact, whole wheat grains are part of a healthy diet and have many benefits. But if you have a gluten intolerance, this ingredient is an absolute no. If you have celiac or gluten ataxia, you’ll need to stay away from foods containing gluten and those with traces of it. People with non-celiac gluten sensitivity have it easier, as they can usually tolerate traces.The problem is gluten is everywhere. You’ll find it in many processed foods, as a “hidden” ingredient in sauces, and even in some beverages. That makes a gluten-free diet a reasonably difficult one. Replacements like gluten-free bread or pasta are often a lot more expensive than their classical counterparts.And yet, many people without any diagnosed <a href="https://www.silversolutionusa.com/read-our-blog/gluten-intolerances" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">gluten intolerances</a> are adopting this lifestyle and stand by its benefits. Doctors, however, often mention the risks of removing entire food groups to eliminate gluten.<img src="/product_images/uploaded_images/ssusa-gluten-free-diet-benefits-blog-image-2.png"><h2>Gluten-free diet benefits</h2>Is a gluten-free diet for those without intolerances a fad? It could be, but despite its difficulties, such a diet can have various health benefits despite its challenges.<h3>1. Improved digestion</h3>One of the first benefits many people notice when they remove gluten from their diets is improved digestion. They start experiencing less bloating, gas, or diarrhea. The explanation could simply be a non-celiac gluten sensitivity. Another possibility is that by avoiding gluten, you start eating healthier. Gluten is, after all, in many processed foods. You’ll often have to opt for more whole foods, fruits, veggies, nuts, seeds, meat, or dairy to avoid it. Plus, you might have to cook more at home, thus having more control over what goes on your plate.<h3>2. Increased energy levels</h3>Some people who go gluten-free report <a href="https://www.silversolutionusa.com/read-our-blog/7-natural-ways-to-boost-energy-and-other-ways-to-deal-with-fatigue/">having more energy</a>, and research has been unable to give a definitive answer as to why that is. Some claim gluten is inflammatory, and inflammation leads to chronic fatigue. To understand why, we must look again at the foods you’re eliminating. If you stop eating pastries, or bread, for instance, and replace them with fruits and veggies, your blood sugar levels will be more stable.Fluctuating blood sugar levels can cause low energy and even contribute to chronic fatigue, so keeping a stable level could help you feel more energized.<h3>3. Less inflammation</h3>Gluten often finds its spot on the list of inflammatory foods. It is one of the reasons why many recommend cutting it out if you struggle with conditions like <a href="https://www.silversolutionusa.com/read-our-blog/debunking-pcoscauses-symptoms-and-natural-remedies/">polycystic ovarian syndrome (PCOS)</a> or even endometriosis.The evidence we have in this regard is primarily anecdotal. Plus, again, cutting out gluten means cutting out pastries and many junk foods. So is inflammation reduced because you’re not eating gluten or because you removed many unhealthy foods? Studies don’t have a definitive answer yet.<img src="/product_images/uploaded_images/ssusa-gluten-free-diet-benefits-blog-image-3.png"><h3>4. Weight loss</h3>You can’t say the word “diet” and not talk about weight loss. Can a gluten-free diet help you lose weight? It can, but only up to a point.Removing gluten from your diet will make you more aware of what you eat. You’ll probably have to read the label of every single packaged food you buy and even ask the server what they used for that appealing sauce. Done right, a gluten-free diet will help you eat healthier, which could lead to weight loss.<h3>5. Improved mood</h3>There is some evidence that a gluten-free diet could help boost your mood and even fight depression. People with celiac disease seem more prone to depression, and a strict gluten-free diet can reduce their symptoms. From here, many argue the same benefits could exist even for those without celiac.Another factor is the inflammatory effect some say gluten has. Inflammation has been proven to play a role in some mental health conditions, including depression. An anti-inflammatory diet could potentially aid in boosting your mood and reducing the incidence of depression.<h3>6. Better-looking skin</h3>Another benefit reported by many people who go gluten-free is better-looking skin. There are no studies to point us toward why this may be happening. The most likely explanation is that by removing gluten, you’re eliminating many highly processed foods. The chemicals and sugars they contain often contribute to things like acne, dry or oily skin, and more.Plus, this could go hand in hand with the first benefit on our list—improved digestion. Believe it or not, <a href="https://www.silversolutionusa.com/blogging/what-is-gut-health-and-why-its-so-important-now-a-complete-overview/" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">gut health</a> can impact how our skin looks. Good digestion often comes with more radiant skin and fewer pimples.<img src="/product_images/uploaded_images/ssusa-gluten-free-diet-benefits-blog-image-4.png"><h2>Risks of a gluten-free diet</h2>Despite being promoted as an extremely healthy lifestyle, a gluten-free diet is not risk-free. That’s why, unless you have an intolerance, you should think twice before trying it.<h3>1. Nutritional deficiencies</h3>It is widely known that people with celiac are at a higher risk for nutritional deficiencies, and a gluten-free diet does not help lower this risk. Plus, this type of diet can cause dietary deficiencies even in those without celiac.The first and most obvious reason is completely removing certain foods from your diet. These foods contain a lot of vitamins and minerals. Bread, for instance, is a source of thiamin, riboflavin, iron, niacin, and folate.Other foods, like breakfast cereal, are often enriched with vitamin B. The gluten-free counterparts of these foods don’t always contain the same vitamins. For instance, enriching with vitamins is less common in gluten-free cereal or bread. Plus, they will have a different nutritional profile since they have different ingredients.If you still want to or have to go gluten-free, make sure you have a well-balanced diet and keep an eye on vitamin and mineral levels, as sometimes <a href="https://www.silversolutionusa.com/read-our-blog/should-i-take-a-daily-multivitamin/">you might need to supplement</a>.<h3>2. High costs and limited food choices</h3>If you’ve ever peeked at the gluten-free area at your local supermarket, you may have noticed the prices are significantly higher there. The reasons? Production costs are often higher because certified gluten-free foods need to have no traces of gluten whatsoever. That means a dedicated production line, carefully selected ingredients, and more attention from staff to avoid contamination.Not to mention that ingredients are often harder to find and more expensive, so the cost of production goes even higher.The same will be true for gluten-free restaurants. They must live up to very strict standards and work with expensive ingredients, so the final products will be more expensive. And even if you’re willing to pay the price, you might still find your options are very limited. Not every factory out there creates gluten-free versions of their products, so there are many things you’ll need to say goodbye to.<img src="/product_images/uploaded_images/ssusa-gluten-free-diet-benefits-blog-image-5.png"><h3>3. Not always a healthy diet</h3><a href="https://www.silversolutionusa.com/read-our-blog/diet-culture-why-its-harmful-and-whats-the-alternative/">Diet culture</a> gave many people the idea that gluten-free equals healthy eating. On the one hand, that is true. If you give up highly processed foods, pastries, and bread and replace them with whole foods, you’ll be eating a healthier diet.On the other hand, sooner or later, you’ll be tempted to go for gluten-free alternatives to your favorite foods. These foods are not always as healthy as you’d expect. For instance, gluten-free bread is often filled with additives and chemicals to give it that spongy feeling gluten normally would.The same goes for many other products that would typically have minimal chemicals. Replacing wheat flour is not always a 1-1 process. A recipe that needed 2 cups of wheat flour might need more cups of various other types of flour to get the same result. A study published in the British Medical Journal revealed that a gluten-free diet, especially in the absence of celiac or other allergies, may put you at risk for <a href="https://www.silversolutionusa.com/read-our-blog/6-ways-to-prevent-heart-disease/">heart disease</a>. That’s because whole grains help reduce the risk of cardiovascular diseases, and removing them can sometimes have the opposite effect.<h3>4. Constipation</h3>Many talk about how much a gluten-free diet can improve digestion. But one of its side effects is constipation. Whole grains have a lot of fiber; going gluten-free without carefully planning your meals could lead to a fiber deficiency.Thankfully, this side effect is easy to avoid or overcome. Just add more fiber to your diet. Great, gluten-free sources include fruits, veggies, beans, and legumes. <a href="https://www.silversolutionusa.com/read-our-blog/probiotics-vs-prebiotics" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif;">Taking a probiotic</a> can also help, especially during the first few weeks while your body adjusts to the new diet.<img src="/product_images/uploaded_images/ssusa-gluten-free-diet-benefits-blog-image-6.png"><h2>Key takeaways</h2>Gluten-free diets are on the rise, and many claim gluten is bad for you. The reality? There’s little evidence to prove gluten is harmful unless you have a sensitivity or allergy.Potential benefits of a gluten-free diet for those without celiac or other intolerances include:<ul><li>Improved digestion</li><li>Better mood</li><li>Reduced inflammation</li><li>Increased energy levels</li><li>Weight loss</li><li>Better-looking skin</li></ul>Remember, though, gluten-free diets are not without risks. They could lead to nutritional deficiencies and constipation. Plus, not all gluten-free foods are healthy, and this diet may even increase your risk of heart disease. Finally, living gluten-free can be very expensive, and it will limit your food options.If you found this article useful, help us spread the knowledge and share it with a friend.<img src="/product_images/uploaded_images/ssusa-gluten-free-diet-benefits-pinterest-pin-1000-1500-px-.png" style="width: 256px;"><h3>Health/Medical Disclaimer</h3>This blog post does not provide health or medical advice. This blog post is for informational and educational purposes only and is not a substitute for professional health or medical advice. Before taking any actions based upon such information, we encourage you to consult with the appropriate medical and healthcare professionals. We do not provide any kind of health or medical advice. The use or reliance of any information contained on this blog is solely at your own risk. <h3>Sources</h3><a href="https://celiac.org/gluten-free-living/gluten-free-foods/">https://celiac.org/gluten-free-living/gluten-free-foods/</a><a href="https://www.nature.com/articles/s41467-018-07019-x">https://www.nature.com/articles/s41467-018-07019-x</a><a href="https://pubmed.ncbi.nlm.nih.gov/23357715/">https://pubmed.ncbi.nlm.nih.gov/23357715/</a><a href="https://celiac.org/main/wp-content/uploads/2017/05/gluten.pdf">https://celiac.org/main/wp-content/uploads/2017/05/gluten.pdf</a>
Everything You Need to Know About Gluten Intolerances

There’s a new trend that is taking over the health & wellness world: <a href="https://www.silversolutionusa.com/read-our-blog/gluten-free-diet-benefits" target="_blank">eating gluten-free</a>. Many are trying to make gluten the big bad, while others say this is nothing but a fad. (See what we did there?) The reality is more and more people are struggling with gluten intolerances, and their symptoms can vary from mild digestive disturbances to serious and even life-threatening issues. Here’s everything you need to know about gluten intolerance.<h2>What is gluten?</h2>Gluten is a type of protein found in wheat, barley, spelt, and rye. Think of it as the glue that holds these grains together when used for things like bread and pastries. It is also the component that gives bread that chewy texture we all love.In theory, it sounds harmless. Plus, whole grains like wheat can be good for your health. Unfortunately, some people do not react well to it. Those with celiac disease have it worse, but other types of intolerances and allergies can make it hard for some to consume gluten.<img src="/product_images/uploaded_images/ssusa-gluten-intolerances-blog-image-1.png"><h2>Who needs a gluten-free diet?</h2>When thinking about gluten intolerances, most people think of celiac disease. This is indeed the most severe form. But it isn’t the only one. Let’s take a closer look at each condition/allergy.<h3>Celiac disease</h3>This is an autoimmune condition in which the body mistakes gluten for a foreign threat. And as with any threat, the body will immediately react and try to protect you.But because gluten is not an actual threat to your body, this reaction can cause a lot of harm. It can damage the gut wall, leading to nutritional deficiencies and severe digestive issues. Symptoms include:<ul> <li>Constipation or diarrhea</li><li>Acute stomach pain</li><li>Bloating</li><li>Unexplainable weight loss</li><li>Skin rashes</li><li>Anemia</li><li>Depression</li><li>Fatigue</li></ul>As you can tell, these symptoms are not unique to celiac disease, so the condition can’t be diagnosed based on symptoms alone. An accurate diagnosis should include blood tests to look for specific antibodies that suggest your immune system is reacting each time you eat gluten.Sometimes, an internal biopsy is required for a definitive diagnosis. This looks for damage in the small intestine, specifically to the villi, which would clearly indicate celiac disease.People with this condition have the most restrictive diet. You’ll need to avoid foods that contain gluten directly, such as wheat or rye, and any foods with traces of gluten. That often means avoiding processed foods as they may be contaminated and even avoiding eating out unless you go to a certified gluten-free place.<img src="/product_images/uploaded_images/ssusa-gluten-intolerances-blog-image-2.png"><h3>Non-celiac gluten sensitivity (NCGS)</h3>NCGS is gaining more and more attention. About 0.6%-13% of people have this type of gluten sensitivity. Unlike celiac, no definitive tests can show someone has NCGS. In other words, the number of people struggling with it could be much higher.The symptoms are very similar to those of celiac disease. The most prevalent seems to be bloating, stomach aches, skin rashes, and fatigue, but other issues are not excluded.People with NCGS don’t test positive for celiac or wheat allergies, yet most of their symptoms seem to be related to gluten. It is worth noting that other irritants, such as FODMAPs, could cause the same symptoms. Under a doctor’s supervision, <a href="https://www.silversolutionusa.com/read-our-blog/are-cleanses-good-for-you/">elimination diets</a> can often help you pinpoint the cause of your symptoms.If you have NCGS, you must follow a diet similar to those with celiac. However, most people in this category are fine with traces of gluten. <h3>Wheat allergy</h3>Wheat allergies rarely come with digestive symptoms. Their first symptoms often include:<ul> <li>Hives</li><li>Nasal congestion</li><li>Headache</li><li>Difficulty breathing</li></ul>Severe cases can experience anaphylaxis, a life-threatening allergic reaction.Wheat allergy is more common in children, but around 65% of them outgrow it by the age of 12. Those with this type of allergy don’t need to follow a traditional gluten-free diet; they’ll need to avoid wheat in any form, including bread and pasta.<h3><img src="https://store-31430.mybigcommerce.com/product_images/uploaded_images/ssusa-gluten-intolerances-blog-image-3.png" style="font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif; font-size: 15px; color: rgb(52, 49, 63);"></h3><h3>Gluten ataxia</h3>Like celiac, ataxia is an autoimmune disorder due to which your immune system attacks the nervous system when you eat gluten. This results in various neurological symptoms, such as motor control issues and loss of balance or coordination.Gluten ataxia is more common in people over 50; studies suggest it accounts for about 15% of ataxia cases. A strict gluten-free diet will be needed to treat the symptoms by avoiding both foods containing gluten directly and traces.<h2>Foods to avoid if you have any gluten intolerances</h2>Foods containing wheat, barley, spelt, or rye should be avoided if you’re on a gluten-free diet. Other typical sources of gluten include semolina, malt, and brewer’s yeast. That means saying goodbye to classic bread, pastries, pizza, breakfast cereal, and even pasta. Luckily, finding gluten-free replacements for all these foods is getting easier nowadays. Corn and rice pasta, for instance, are becoming increasingly popular.Gluten is also common in sauces and even in some beverages like beer. In short, all processed foods may contain some gluten, so depending on your condition, be sure always to check the label.To learn more about the benefits, risks, and challenges of a gluten-free diet, check out <a href="https://www.silversolutionusa.com/read-our-blog/gluten-free-diet-benefits">this article</a>.<img src="/product_images/uploaded_images/ssusa-gluten-intolerances-blog-image-4.png"><h2>What are traces of gluten?</h2>Avoiding foods that contain gluten directly is relatively easy. Stay away from anything with wheat, barley, spelt, or rye, and you’re safe. But that is not enough for some people, like those with celiac and ataxia.In the gluten-free world, you’ll often hear the word “traces.” Some also call it “contamination.” Both refer to the same thing—food that would typically not contain gluten has been processed or cooked in a place that also prepares gluten. This results in contamination or traces of gluten on that food.Take, for example, corn pasta. Corn does not contain gluten, so neither should pasta made of it. However, if the company that manufactured it also makes wheat pasta, it’s highly likely they used the same utensils, which will result in contamination.The same can be true for potato chips and even things like frozen vegetables or canned foods. You can even find traces of gluten in supplements such as <a href="https://www.silversolutionusa.com/read-our-blog/should-i-take-a-daily-multivitamin/">multivitamins</a>, so if you need to avoid it at all costs, always read the label or talk to a pharmacist.Unfortunately, traces of gluten are long-lasting. That’s why even in your home, you often have to give up all gluten, even if only one person has celiac disease or ataxia.The solution? If you need to avoid traces of gluten, avoid any packaged foods that don’t have a “gluten-free” label. The same is true when going to restaurants. You may be tempted to think you’re safe ordering a steak and veggies; unfortunately, that’s not true. If the restaurant is not specifically gluten-free or doesn’t have a dedicated gluten-free area, the chances of contamination are very high.<img src="/product_images/uploaded_images/ssusa-gluten-intolerances-blog-image-5.png"><h2>Why are gluten intolerances more common nowadays?</h2>Gluten-free has not always been a thing. Ask anyone with celiac disease, and they will tell you how hard it was only 5-10 years ago. You couldn’t really buy any prepackaged foods, and there were no safe restaurants. Now, gluten-free diets are more and more common. And it is not just a fad. People are reporting real gluten intolerances that become clearer once they quit gluten and start feeling much better. So why is that? Evidence points us toward a few answers.<h3>Increased awareness and availability of tests </h3>People have struggled with bloating, unexplained weight loss, fatigue, skin rash, and more for a long time. But there was little awareness that gluten can cause harm beyond celiac disease or ataxia. Now we know better, and people can get tested. Doctors and nutrition specialists can guide you through an elimination diet that will show you exactly what foods you’re sensitive to. This leads to more and more people finding out their bodies aren’t doing well on gluten and the subsequent rise of gluten-free diets.<h3>Increased consumption of processed foods</h3>We are eating more processed foods than ever. And we’ve been doing so for a few decades now. Sadly, the additives and chemicals may be catching up with us and causing changes to the gut microbiota, which can lead to food intolerances and other issues. Studies in the area are ongoing, but most people agree a connection exists.<h3>Changes in wheat</h3>Over the past 100 years, there have been some changes in wheat that could explain why people are finding it harder today to deal with gluten than they did in the past. A 2020 study analyzed wheat varieties from 1891 to 2010. Researchers found modern types contain less protein than older ones. Gluten content, however, has stayed the same.We do not yet fully understand how each protein change affects the human body because there isn’t enough research. The little we know shows us this could be a potential factor in the increase in gluten intolerances, though not overwhelming.<img src="/product_images/uploaded_images/ssusa-gluten-intolerances-blog-image-6.png"><h2>The bottom line</h2>Gluten is a protein found in wheat, barley, rye, and spelt. While whole grains can benefit your health, and most people have no problem with gluten, for some, it can cause some serious issues.People with celiac disease and ataxia, two autoimmune conditions, have it hardest and need to follow a strict gluten-free diet that removes even the slightest traces. Those with non-celiac gluten sensitivity can have many of the same symptoms of celiac but may be luckier in the diet department, as traces are tolerated in most cases.Wheat allergies are a special case. They can be very serious, even life-threatening, but they don’t require a gluten-free diet, just a wheat-free one.Talk to a doctor if you suspect any gluten intolerances, and if you want to try a gluten-free diet for its other health benefits, make sure you’re getting all your nutrients.Did you know that we have a Gluten-Free section on our website? Check it out <a href="https://www.silversolutionusa.com/gluten-free" target="_blank">here</a>!<img src="/product_images/uploaded_images/ssusa-gluten-intolerances-pinterest-pin-1000-1500-px-.png" style="background-color: initial; font-family: Arial, Helvetica, Verdana, Tahoma, sans-serif; font-size: 15px; width: 257px;"><h3>Health/Medical Disclaimer</h3>This blog post does not provide health or medical advice. This blog post is for informational and educational purposes only and is not a substitute for professional health or medical advice. Before taking any actions based upon such information, we encourage you to consult with the appropriate medical and healthcare professionals. We do not provide any kind of health or medical advice. The use or reliance of any information contained on this blog is solely at your own risk. <h3>Sources</h3><a href="https://onlinelibrary.wiley.com/doi/10.1111/jgh.13703">https://onlinelibrary.wiley.com/doi/10.1111/jgh.13703</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6040035/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6040035/</a><a href="https://www.statpearls.com/ArticleLibrary/viewarticle/19095">https://www.statpearls.com/ArticleLibrary/viewarticle/19095</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6182669/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6182669/</a><a href="https://onlinelibrary.wiley.com/doi/full/10.1111/nmo.13332">https://onlinelibrary.wiley.com/doi/full/10.1111/nmo.13332</a><a href="https://bmcgastroenterol.biomedcentral.com/articles/10.1186/s12876-020-01390-0">https://bmcgastroenterol.biomedcentral.com/articles/10.1186/s12876-020-01390-0</a><a href="https://www.sciencedaily.com/releases/2020/08/200811120112.htm">https://www.sciencedaily.com/releases/2020/08/200811120112.htm</a>