6 foods for relieving nasal congestion

6 foods for relieving nasal congestion

Although unpleasant, nasal congestion is a common, and perhaps the most pervasive, allergy symptom for millions of people worldwide. It is also a common symptom indicating a cold or flu. Congestion can interrupt daily routine, so one can try management options to relieve this symptom and breathe better. Here, anti-inflammatory foods may help reduce the discomfort. So here are six foods that help fight nasal congestion, prevent excess mucus buildup, and relieve a stuffy nose:

Tea
Breathing in the steam from hot liquids like tea or broth can help make mucus thinner and relieve congestion. Additionally, green tea is also known for its anti-inflammatory compounds called polyphenols, which can help with swollen sinuses.

Honey
According to preliminary studies, honey can help soothe a sore throat. It may also help fight upper respiratory tract infections. Honey is generally safe to eat for people over the age of 1. One can add it to tea, use it as a salad dressing, or just eat a spoonful to relieve inflammation.

Citrus fruits
Vitamin-C-rich fruits such as limes, lemons, grapefruit, and oranges help boost immunity. They also have antioxidant properties, which can help relieve the pain and inflammation associated with nasal congestion. The combination of vitamin C and antioxidants can help thin mucus and reduce allergy-related congestion.

Pineapple
Pineapple is loaded with vitamin C and bromelain. While vitamin C helps fortify the immune system, bromelain may help break down the mucus buildup in the sinuses and reduce allergy-induced excessive mucus production. The fruit can be juiced, grilled, added to a salad, or eaten as it is.

Ginger
Root ginger is well known for its anti-inflammatory properties. It can easily be added to salads and roast dishes for a healthy yet delicious meal. Alternatively, one can also boil some fresh ginger in water to make hot ginger tea to reduce nasal congestion.

Pumpkin seeds
Pumpkin seeds are packed with omega-3 fatty acids, which have anti-inflammatory properties. They are also a rich source of magnesium, which can help relax blood vessels. This combination may help relieve nasal congestion. Pumpkin seeds can be baked into bread, used as a salad topping, or eaten on their own as a healthy snack.

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Hyperkalemia – 10 foods to avoid

Potassium plays a huge role in the health of our heart muscles and nerve cells. And high levels of this element in the blood cause hyperkalemia. If you consume meals high in potassium, your doctor may advise you to decrease portion sizes and concentrate on fruits and vegetables with a lower potassium content. Here is a list of foods rich in potassium that must be avoided if you have hyperkalemia. Yogurt and dairy products A serving of nonfat yogurt weighing eight ounces has roughly 625 mg of potassium, making it one of the dairy aisle's highest sources of potassium. Even reduced fat milk contains 366 mg of potassium in a glass of cow's whole milk. Ricotta and cottage cheese are also high in potassium. Goat cheese is a low potassium food, proving that not all cheeses are made equal. Likewise, About 131 milligrams of potassium may be found in a half cup of vanilla ice cream. Bananas When people consider foods high in potassium, bananas frequently come to mind. A banana normally contains 422 mg of potassium. Among all the fruit, bananas are athletes' favorite as they provide energy. However, it could be highly dangerous for someone suffering from hyperkalemia. Consult your doctor if you have hyperkalemia and stick to fruits such as apples and berries. Leafy vegetables About 420 milligrams of potassium can be found in only a half cup of cooked spinach. Raw spinach, young or mature, has roughly 167 mg per cup. Fennel, bok choy, beet greens, and Swiss chard are also high in potassium. You can opt for kale instead. Kale has more nutrients than these other dark leafy greens, but it has less potassium. 73 mg is present in one cup of raw kale. Fish Clams, which provide 534 mg of potassium in just 3 ounces, are the finest source of protein from seafood. Around three ounces of skipjack tuna offers 444 mg, another major source of potassium. One of the most popular fish, salmon, frequently has a lower potassium content. Keeping a check on what type of fish you are eating if you have hyperkalemia is a must. Kidney beans Beans are a balanced addition to any meal plan as they're rich sources of protein and fiber. However, according to data from the USDA, one cup of the kidney-shaped type has 713 mg of potassium. A half-cup of black beans has 489 mg of potassium. Avocado This creamy, green-fleshed fruit is packed with 690 mg of potassium and is high in fiber and heart-healthy lipids. Although it might seem good for your heart, you should avoid it if you have hyperkalemia. Potatoes Potassium is heavily concentrated in potatoes; 925 milligrams of potassium may be found in a baked potato. A three-ounce portion of french-fried potatoes has 470 mg of potassium and a lot of fat and calories. The potassium content in an ounce of potato chips is 465 mg. Indulging in fast foods like fries is adverse for those with hyperkalemia. Oranges A single orange has 240 mg of potassium, making it a food with a high potassium content. With 450 mg per 8 oz glass, orange juice is a more potent source of potassium. Fruits vary in their potassium content. Berries are a poor source of potassium and can be a decent substitute for oranges and orange juice. Another good option is apples. Dried fruits The nutrients in fruit, including potassium, that have been dried are concentrated. You get roughly 750 milligrams from half a cup of dried apricots. Also, even though raisins and dried plums make a fantastic snack, they should be avoided by someone with hyperkalemia. Legumes and beans Legumes are a significant source of potassium as well. White beans have the most, with 600 mg of potassium in a half cup. In half a cup serving, other legumes such as lima beans and pinto beans have between 300 and 350 mg.

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5 high-risk public places for respiratory viruses

Respiratory illnesses are generally contracted through air. Social distancing is the best way to prevent the transmission of such illnesses, as the viruses that cause them tend to travel via airborne channels. In certain public zones, social distancing is harder than in other areas. In such zones, even if a single person is carrying a virus that causes respiratory illnesses, it can make many people sick. Some such high-risk public places are listed here: Public pools For many people, summer vacations simply translate into an endless array of pool parties and swimming lessons. This is why, public pools are generally full of kids and adults just having a refreshing and good time as they unwind during the summer. Unfortunately, such zones are also home to many types of bacteria and viruses. The Centers for Disease Control and Prevention (CDC) has reported that the average swimmer contributes to about 0.14 grams of fecal matter in pools when they enter the water. Unsurprisingly, public pools also have people in close proximity and several commonly touched surfaces like pool steps, the water, door handles, and similar others. Therefore, public pools often become hotspots for respiratory viruses and disease outbreaks now and then. Beaches Like pools, beaches are also hot property during vacations for a legion of summer lovers. Like water, the sand in such beaches harbors many germs and respiratory viruses, too. Beach towels can become devices that contribute to the breeding and spread of respiratory illnesses in these zones. Therefore, cleaning towels thoroughly and maintaining social distancing is a wise way to avoid contracting respiratory illnesses in beach zones. Healthcare facilities Hospitals and clinics may be the least surprising public places where respiratory viruses can breed, thrive, and spread. Such facilities are critical for medical care, but anyone entering them becomes vulnerable to contracting respiratory disease from other patients or their relatives. Hospitals regularly feature panels and posters that encourage visitors and patients to follow basic hygiene guidelines, including washing hands regularly and observing strict quarantine protocols to reduce the chance of contracting respiratory viruses. Offices and workplaces Offices and workplaces involve people sitting close to each other and a large number of people spatially confined within a constricted property. As a result, these zones can also be hotspots for respiratory illnesses like tuberculosis or asthma. Fortunately, offices today have the technology and connectivity to enable workers to report to work virtually and perform their jobs while remaining safe inside their homes. Public transportation Public carriers are another prominent hotspot for the “high-risk zone” title when it comes to the spread of respiratory illnesses. A crowded bus or train features several people stuck together closely like sardines in a tin can, an environment that makes space for thriving respiratory viruses. They can fester and spread relentlessly from one person to another in such places. To avoid contracting respiratory illnesses in public transportation zones, people can take precautions such as wearing masks, sanitizing their hands regularly, not touching areas that several others may have touched, and, perhaps most importantly, not touching their own face, eyes, and noses. Some of the other high-risk public places are shopping malls and stores, restaurants and bars, and schools and colleges.

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