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4 Foods to Boost Blood Circulation and Cell Count

4 Foods to Boost Blood Circulation and Cell Count

A balanced meal plan is essential for overall health and wellness, promoting good blood circulation and maintaining a healthy number of red blood cells, white blood cells, and platelets. Feeling tired and sluggish could be a sign that the body is not getting the nutrients it needs to keep up the blood cell count. To help improve their energy levels and overall well-being, one should add nutrient-dense foods into meals that can boost blood count.

Blood count and circulation
A healthy blood count (normal number and types of blood cells in the body) and blood circulation are essential for the body to function. Good blood circulation helps oxygen reach all organs, increasing energy production and reducing fatigue. Meals are one of the most important factors in regulating a healthy blood count and circulation, as nutrients derived from food, such as iron, magnesium, and folate, play key roles in the process. Exercise is also essential for improving circulation since muscles require oxygenated blood for energy. Maintaining a healthy blood count can benefit overall health and well-being in the following ways:

Improved immune function : A normal blood count can help support the immune system, which can help prevent infections and diseases.

Better wound healing : Having the right number of platelets can support faster healing of wounds, cuts, and bruises. This also encourages blood circulation to provide the necessary nutrients and oxygen for the healing process.

Reduced risk of anemia : Anemia develops when the body does not have enough red blood cells to carry oxygen to tissues. A healthy blood count can reduce the risk of anemia.

Improved cardiovascular health : A healthy blood count can reduce the risk of heart disease and stroke, as it supports the proper functioning of the cardiovascular system.

Foods to improve blood circulation
Spinach
Spinach is a superfood that helps keep up normal blood count and circulation. It is rich in nitrates, which help increase circulation by relaxing and dilating the blood vessels. This helps in moving oxygenated blood throughout the body, improving overall health. Additionally, spinach is high in iron, which is essential for producing hemoglobin and red blood cells in abundance and of good quality. Spinach also contains potent antioxidants such as lutein and zeaxanthin that help improve blood circulation. The leafy green is also known for its high folate content, which helps the red blood cells function properly. High levels of these key components are required for optimal body function, providing adequate energy to the cells. Regular intake of raw or cooked spinach can significantly improve blood count and circulation.

Beans
Beans are packed with nutrition and are key ingredients in many recipes around the world. Not only are these legumes full of fiber and protein, but they are among the top foods to improve blood count and circulation. Eating beans allows one to get the goodness of vitamins (such as vitamins B and K) and minerals (such as copper and magnesium). Magnesium helps improve the oxygenation of cells, and iron helps increase red blood cell production. In addition, beans can promote proper circulation as they are loaded with folate, which has been linked to reducing elevated homocysteine levels in the blood. High levels of homocysteine may indicate vitamin deficiency and an increased risk of stroke and heart disease, among other complications. Further, potassium, found in certain types of beans, is known to help regulate the pressure in arteries. The fiber in beans traps cholesterol-containing acids from returning to the bloodstream after digestion. It prevents cholesterol build-up in arterial walls, allowing blood to flow without obstruction. Thus, adding beans to curries, rice, soups, and salads can help improve blood circulation.

Nuts
Nuts contain essential vitamins, protein, and healthy fats that can help improve overall health, including blood count and circulation. Here are a few nuts to add to meals:

Almonds : Almonds are rich in vitamin E, an important antioxidant for protecting cells from damage. They also contain iron, which is necessary to produce red blood cells. Almonds have healthy fats, protein, and fiber.
Brazil nuts : Brazil nuts have selenium, a mineral important for maintaining blood flow and circulation.
Cashews : Cashews are a good source of iron, essential for producing red blood cells. They also contain magnesium, which helps to regulate blood pressure and maintain healthy blood flow.
Pistachios : Pistachios are a good source of vitamin B6, which is important for producing hemoglobin, the protein in red blood cells that carries oxygen throughout the body.
Walnuts : Walnuts contain omega-3 fatty acids, which can help improve circulation by reducing inflammation and preventing the formation of blood clots. The nuts also contain vitamin E, which is important for maintaining healthy blood vessels.

Dairy products
Yogurt, milk, cheese, and other dairy products contain essential nutrients, vitamins, and minerals that help improve blood circulation and cell count. Calcium in dairy products helps reduce cholesterol levels, encourages blood cell production, and increases red blood cell count, preventing anemia. Dairy products also contain fatty acids (such as palmitic and stearic acids), which help combat anemia and maintain the hemoglobin levels required for proper circulation. Further, the proteins found in dairy products are beneficial for blood clotting, reducing the risk of bruising or easy bleeding. Consequently, dairy products can keep the blood cells oxygenated and functioning optimally while reducing the risk of high cholesterol and other cardiovascular issues.

Incorporating these nutrient-rich foods into meals can provide a range of valuable benefits, like nourishing and protecting cells from damage. Not only are these foods highly beneficial for improving overall health, but they are versatile and can be added to many recipes to enhance their flavor and texture. Additionally, with the right food choices and eating habits, one can proactively improve their overall health. However, before introducing drastic changes to daily meals, one must consult a healthcare provider or nutritionist to ensure they meet their nutrient requirements.

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Foods to Eat and Avoid for Optimal Kidney Health

Kidneys help filter waste from the blood and dispose of it off the body via urine. They also help balance the electrolyte and fluid levels in the body. But, conditions like high blood pressure and diabetes may intervene with their ability to work as required. Furthermore, damage to the kidney might also result in chronic kidney disease. Hence making changes in your meal plan is a vital aspect of treatment. You can prevent damage to these organs by following a kidney-healthy meal plan. Below, we will address some foods to eat and avoid for better kidney health. Foods to eat Cauliflower Cauliflower is a nutritious vegetable. It's an excellent source of folate, Vitamins B, K, and C. It's rich in anti-inflammatory compounds like indoles, a fiber source. In addition, you can use mashed cauliflower as a replacement for potatoes. For example, a cup of cooked cauliflower has 40 mg of phosphorous, 176 mg of potassium, and 19 mg of sodium. Sweet potatoes They are relatively similar to white potatoes but have more fiber content, resulting in them breaking down more gradually. Hence, you will experience a less spike in insulin levels. Sweet potatoes are also rich in vitamins and minerals like potassium that help balance the sodium levels in the body and lower their impact on the kidneys. But, since sweet potatoes have a high potassium content, people on dialysis or those with CKD should curtail the intake of this vegetable. Red bell peppers They are rich in flavor and low in potassium, but that is not the sole reason they are considered a hit among people with kidney disease. Red bell peppers have Vitamin C and A sources and are also high in fiber, folic acid, and B6 vitamin content. In addition, red bell peppers are also suitable because they have lycopene, an antioxidant that shields against some cancers. You can eat them raw with a dip, mix them into your salad, or enjoy them as an appetizer. Some people also like roasting bell peppers and using them as a topping for lettuce salads or sandwiches. Olive oil It contains healthy fat and has anti-inflammatory properties. Since it is monosaturated fat, it stays stable even at higher temperatures as you cook. Thus, switching to extra virgin olive oil can give you more antioxidants while you still enjoy your favorite dish. Green vegetables Leafy veggies like spinach, kale, romaine, arugula, and cabbage are hydrating, low in calories, and have high antioxidant and vitamin content. If you wish to be cautious about your mineral levels, you must opt for cabbage and arugula, which are nutrient-rich and lower in sodium, potassium, phosphorous, and calcium. In addition, kale and spinach have a high potassium content, which is ok for people seeking to improve their kidney health, but best for those already dealing with chronic kidney disease. Blueberries They are called superfoods because they are rich in antioxidants and are a low-calorie Vitamin-C and fiber source. You can stock them in abundance from your local grocery store or farmer’s market. You can also shop for frozen berries in the off-season and enjoy healthy smoothies. People with kidney diseases can also eat other berries like raspberries, cranberries, and strawberries. Apples Apples are low in potassium and rich in fiber when you eat them with peel. They also have a natural anti-inflammatory effect and are ideal for your kidneys. Foods to avoid Soda Soda has zero nutritional benefits and instead has high sugar content. It only adds to the extra calories. Some studies link high soda consumption to conditions like kidney disease, osteoporosis, dental problems, and metabolic syndrome. If you opt for their lower calorie alternative like coke zero, even that will do you no good, as it has no nutritional value and contains artificial sweeteners and additives. Hence, you must omit soda and opt for healthy beverages like water. If you do not enjoy plain water, add a slice or two of fresh fruit for added flavor. Avocados Avocadoes are known for their many nutritious qualities. They are rich in antioxidants, fiber, and heart-healthy fats. Even though consuming avocado is often considered healthy, people with kidney disease must avoid it as avocados have a high potassium content. An average-sized avocado has about 690 mg of potassium. If you love the taste and do not want to eliminate it, you can reduce the portion size to only 1/4th of the avocado. In addition, it will lower potassium intake.  Salty foods Sodium or salt is one of the most prevalent inclusions in foods you consume daily. However, their density is higher in processed foods. Salt results in water retention and may cause blood pressure, lung, and heart disease. Healthy kidneys work towards maintaining the correct fluid balance in the body. So, if your kidneys do not function as desired, the fluid balance may be disturbed. Hence, you must curtail sodium-rich foods like processed foods, packaged items, and soy sauce. When cooking meals at home, opt for low-sodium alternatives. You can replace salt with spices and herbs and keep the salt shaker off the table. Dairy Dairy products like yogurt, cheese, ice cream, and milk are rich in protein, calcium, and other vital nutrients. They also contain potassium and phosphorous. People with stage three kidney disease might want to curtail their potassium, phosphorous, and protein intake, which is high in dairy. So, you can instead reach out for dairy alternatives like rice, soy, or almond milk as they have lower potassium, phosphorous, and protein content than cow’s milk. Bananas Though naturally low in sodium, bananas' potassium content is significantly high. So, to ensure your kidney disease does not aggravate, monitor your potassium intake, and it might be challenging if the banana is your staple. Conclusion Whatever you eat or drink will affect your health regardless of any health issue. Therefore, maintaining a healthy weight and following a balanced meal plan are prerequisites to staying fit and controlling blood sugar levels. A kidney-healthy meal plan is less about eliminating certain foods but following portion control and finding a balance of proteins, carbohydrates, and fats.

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Identifying and Managing Psoriatic Arthritis

The occurrence of red, scaly skin patches and intense joint pain is usually indicative of psoriatic arthritis. It's a form of inflammatory arthritis with symptoms such as joint stiffness, swelling in the wrists and fingers, fatigue, and back pain. Knowing its causes and treatments can help manage this potentially disabling disease. This blog will discuss what causes psoriatic arthritis, how to identify its symptoms, and which foods may benefit people with psoriatic arthritis. What triggers psoriatic arthritis?Psoriatic arthritis may affect joints such as the spine, fingers, toes, and hips. It's normally diagnosed through simple lab tests to detect inflammation and antibody levels in the body. Its symptoms are stiff joints, body pain, swelling in different body parts, tiny dents in nails, inflammation, difficulty walking or climbing stairs, and fatigue. The condition may be triggered by severe stress, infections, certain treatments, the use of tobacco, injuries or wounds. If you experience these symptoms and need psoriatic arthritis relief, you must consult your healthcare provider immediately. The following are a few methods of treatment for psoriatic arthritis:UV light (therapy for severe cases)Anti-inflammatory remedies (to help alleviate the pain)Biologics (a process to block inflammation-causing proteins)Surgery (to replace a joint with a metal counterpart)6 foods to manage psoriatic arthritisWalnutsWalnuts are a healthful addition to any meal plan, especially for those managing psoriatic arthritis. Studies have shown that consuming walnuts can reduce inflammation in the body. It can be beneficial in providing relief to joint pain and other physical symptoms associated with psoriatic arthritis. Walnuts are also rich in polyunsaturated fatty acids and antioxidants, which help protect health by reducing disease-causing free radicals. These radicals are unstable atoms that damage other atoms and cause inflammation. Additionally, high omega-3 and vitamin E levels in the nut may help reduce the pain and stiffness usually felt when dealing with this autoimmune disorder. You can blend a handful of walnuts into breakfast smoothies, top your pancakes with crushed walnuts, or eat them whole.Dark chocolateDark chocolate has health benefits for those struggling with psoriatic arthritis. It is a natural source of polyphenols (antioxidants) that can reduce inflammation and decrease joint swelling caused by psoriatic arthritis. Additionally, dark chocolate contains omega-3 fatty acids, giving it anti-inflammatory properties to help manage symptoms of the condition. Eating dark chocolate can improve overall health by strengthening the immune system and aiding digestion. To reap its health benefits and manage psoriatic arthritis symptoms, enjoy two ounces or less of dark chocolate daily to ensure you're not over-consuming sugar.Brown riceBrown rice is an incredibly healthful food that may promote healing for those with psoriatic arthritis. This grain is full of complex carbohydrates known to break down slowly into glucose, which helps maintain stable blood sugar levels, providing an influx of energy throughout the body. In addition to this metabolic benefit, brown rice provides a rich source of fiber, which helps maintain satiety while keeping digestion regular.  Additionally, brown rice contains flavonoids that can help protect cells from damage caused by arthritis and other environmental factors. Finally, consuming brown rice regularly gives your body a powerful dose of minerals such as magnesium, zinc, iron, and manganese. These minerals are essential in managing symptoms associated with psoriatic arthritis, such as joint pain and swelling.Flax seedsFlax seeds can be a great asset in managing psoriatic arthritis. Rich in omega-3 fatty acids and fiber, flax seeds have been proven to reduce inflammation associated with psoriatic arthritis and aid in pain management. Moreover, their lignans, which are plant compounds with antioxidant and potential anti-inflammatory properties, can help counteract some of the symptoms of psoriatic arthritis. Regular consumption of this food item may even slow down the progression of psoriatic arthritis. In addition to anti-inflammatory properties, flax seeds provide other health benefits such as improved digestion and a better functioning immune system.Dark berriesDark berries, such as blackberries, raspberries, blueberries, and acai berries, are a great addition to any diet to help manage psoriatic arthritis. These fruits provide a wide range of essential vitamins (such as C and K) and minerals (such as iron and manganese), which can be easily consumed fresh or frozen. As dark berries possess anti-inflammatory properties, they work wonders in relieving the painful symptoms associated with the condition. Furthermore, the antioxidants in them can inhibit certain molecules responsible for causing inflammation. Whether you choose blueberries blended into your favorite smoothie or sprinkle a handful of blackberries atop your cereal in the morning, incorporating dark berries into your health regimen can help promote health and treat psoriatic arthritis!Ground spicesGround spices can benefit people with psoriatic arthritis as they contain health-promoting properties. Curcumin, an active component of ground turmeric and curry powder, contains powerful anti-inflammatory and antioxidant effects that can reduce inflammation. It also helps to prevent oxidative damage (oxygen imbalance), which is linked to psoriatic arthritis flare-ups. Consuming curcumin supplements significantly reduces joint pain and swelling associated with this health condition. Nutrients such as magnesium and zinc, available in some ground spices such as ginger, rosemary, and turmeric, can also help boost immunity, improving health over time. In addition, ground cinnamon could help alleviate symptoms due to its strong anti-inflammatory properties, induce blood circulation in affected joints, and reduce redness and stiffness. Ground cloves may relieve chronic joint pains due to their analgesic (pain-relief) properties. In conclusionRecognizing the signs and understanding potential causes of psoriatic arthritis can help you accurately identify them and take proactive steps to manage your symptoms. Eating anti-inflammatory foods such as salmon and certain fruits while avoiding processed foods can help reduce inflammation and improve your well-being. Exercises such as swimming or pilates might be great for managing your pain. Additionally, working with physical therapists can provide further support if needed. Above all, remember to speak with your physician, who can assess your situation more accurately and make personalized recommendations.

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