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Before digging into alkaline foods, understanding how pH balance impacts common health concerns like fatigue or skin health can help you relate to your own well-being. The pH level influences metabolism, enzyme activity, and overall health, making it crucial for maintaining a healthy body. This knowledge empowers you to take control of your health by actively supporting your body’s optimal functioning.

The scientific measure of pH levels works on a scale of 0-14:

• A pH of 0-6 is acidic
• A pH of 7 is neutral
• A pH of 8 or higher is basic (alkaline)

Human life requires a meticulously maintained serum pH level of about 7.4 (a slightly alkaline range of 7.35 to 7.45) to function correctly or, in other words, to survive. 

Understanding the concept of pH and its impact on our health can be challenging, especially with misconceptions about alkaline diets. Clarifying how the body’s buffering systems work and what scientific evidence supports or questions these claims can help you make informed decisions about your diet and health strategies.

Choosing alkaline foods can help prevent inflammation and reduce disease risk, give you a sense of control over your health, and motivate positive dietary choices.

Maintaining a balance between acidic and alkaline foods can help reduce acidity and support your body’s optimal function, providing reassurance about your health and choices. 

Some instances of alkaline foods are:

• Fruits like apples, cherries, avocados, pineapple, bananas, apricots, and cantaloupe
• Non-starchy vegetables include broccoli, beets, asparagus, cabbage, carrots, leafy greens, and garlic
• Fruit juices (unsweetened)
• Nuts such as chestnuts or pumpkin seeds
• And legumes like kidney or white beans

Conversely, acidic foods, such as meat, cheese, eggs, sugar, and other sweetened beverages, can pose serious health risks. Overconsumption of these acid-forming foods can leave a residual ‘acid ash’, a term used to describe the acidic residue left in the body after digestion. This acid ash can cause your blood pH to become too acidic (acidosis), rendering your metabolism vulnerable to various diseases and disorders, including osteoporosis and kidney stones. 

Your body’s metabolism thrives on a balanced pH level, ideally between 7.35 and 7.45. Alkaline foods, with their pH-balancing properties, have a clear advantage over acidic foods in maintaining this balance. This knowledge should motivate you to know that you can actively contribute to your body’s optimal functioning by choosing the right foods. Let’s explore the specific health benefits of alkaline foods, emphasizing the importance of maintaining this balance for your health.

Bone health

An acid-rich diet, such as one high in processed meat and refined grains, stimulates osteoclast activity, increasing the risk of osteoporosis.   An alkaline diet maintains the pH level in your body to help lower the risk of osteoporosis, bone mineral density loss, and erosion. Consuming adequate amounts of fruits and vegetables, rich in alkaline compounds and nutrients such as beta-carotene, lycopene, lutein, and zeaxanthin, helps prevent osteoporosis.

Additionally, foods rich in essential minerals, such as calcium, magnesium, and potassium, found in foods like almonds and tofu, help maintain bone density and strength.    

Cancer prevention

Experts maintain that cancer cells thrive in an acidic environment (low pH) but cannot survive in an alkaline environment (high pH). An ‘alkalizing diet’ may help prevent the development and growth of cancer cells. A 2019 study published in the International Journal of Cancer suggested that alkaline diets could offer protection against hormone receptor-negative breast cancer. Clinical research indicates that increasing fruit and vegetable intake while reducing consumption of acidic meats can lower breast cancer risk. 

Heart health

Science backs up the idea that eating more alkaline foods, such as fruits and vegetables, may help lower the risk of hypertension and stroke. Since alkaline diets are low in fat and calories, eliminating acidic foods like red meat, processed foods, and sugar (a significant contributor to heart disease) naturally promotes a healthy body weight and lowers heart disease risk factors. This information should inspire you to add more alkaline foods to your diet for a healthier heart.

Additionally, alkaline foods such as fresh fruits and vegetables are rich in potassium and low in sodium, which can help lower blood pressure levels.

Kidney-friendly

The kidneys help regulate blood pH levels and perform the delicate task of excreting excess substances, including acids and bases. The mainstay of an alkaline diet is fruits and vegetables, which are indeed dietary alkalis and can help alleviate kidney disease and chronic renal illness. Excessive protein intake overburdens the kidneys. 

The alkaline diet supports the kidneys by slowing down the decline of their blood-filtering mechanisms and helps kidney patients balance their pH to safer levels.

Better digestion

Alkaline foods, with their high fiber content, promote healthy digestion and help alleviate the bothersome issue of constipation. Cruciferous vegetables, such as broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, and turnips, as well as fruits like apples and berries, are excellent sources of dietary fiber. 

That said, alkaline fruits and vegetables help regulate bowel movements and promote the growth of gut microbiomes that break down food into beneficial nutrients, thereby reducing the risk of gastrointestinal disorders such as diverticulosis and colorectal cancer. 

Boosts immune function

A robust immune system is pivotal in defending your body against infections and diseases. Alkaline foods are rich in immune-boosting nutrients, including vitamins A, C, and E, as well as antioxidants. These nutrients help fortify your immune response, neutralize harmful free radicals, and curb chronic inflammation, which may also lower the risk of developing cancer. By incorporating more alkaline foods into your diet, you can significantly boost your immune function and improve your overall health.

Supports weight management

Introducing alkaline foods into your diet regimen is more manageable than it may seem. It can be a delicious and enjoyable journey. Doing so can maintain a healthy weight and support overall metabolic function. Because they are low-calorie and nutrient-dense, high-fiber alkaline foods make you feel fuller after your staple meals. As such, they discourage the habit of snacking in between meals. Given this, they help maintain a healthy weight and overall metabolic function, encouraging and motivating you to make these dietary changes.  

Improves skin health

Alkaline foods, such as fruits and vegetables, are rich sources of vitamins, including C, E, and A, as well as antioxidants like beta-carotene. These factors all contribute to maintaining healthy, glowing skin and preventing issues like acne, eczema, psoriasis, and wrinkles. 

Boosts energy level

A regular diet of alkaline-dense vegetables like kale, broccoli, and watercress, and fruits like berries, avocado, apples, and cherries, to name some, provides unfailing increased energy levels and mental agility, not caffeine-rich drinks and sugary treats. 

Prevents arthritis

When your body is too acidic, it deteriorates your metabolism and makes you more prone to degenerative problems like arthritis. By reducing acidic foods and incorporating alkaline-rich fruits and vegetables, you're not just preventing but also alleviating inflammation and increasing growth hormone production. Following this nutritious switch can bring relief and comfort, knowing you're actively managing your health and potentially improving your condition.   

The bottom line: Incorporating alkaline-rich foods is instrumental to achieving optimal health and preventing diseases. Even naturopaths prescribe it and argue that an excessively acidic diet leads to “a breeding ground for disease.”

However, only alkaline foods do not meet the essential requirement of the human body: “a complex, highly organized structure made up of unique cells that work together to accomplish the specific functions necessary for sustaining life.”

At the end of the day, to get the most from your food, adopt a more pH-friendly diet with an 80/20 ratio of alkaline to acidic foods. Eat right. Stay healthy.

Disclaimer: The views expressed in the above text are solely research-based and intended for informative and educational purposes only; the author solicits the reader’s discretion and cross-references or consults a healthcare practitioner for further verification.

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Potassium? You may have heard of it, but you cannot put your finger on it.  Physicians advise taking 3,500 to 4,700 mg of potassium daily. The World Health Organization (WHO), too, recommends an intake of 3,510 mg per day.  Hang on, this does not mean you pop a potassium pill into your mouth every day! Plenty of foods are rich in this mineral compound to help you meet your daily requirements.

For our bodies to function correctly, we need a diverse range of nutrients, including carbohydrates, proteins, fats, vitamins, minerals, fiber, and water. They are essential for the growth of our bones, flesh, and organs, and for maintaining body metabolism. Moreover, we need them to keep diseases at bay and maintain overall good health. Potassium, as a macro-mineral, fulfills one of those essential nutrients.    

Mineral electrolyte

Electrolytes are essential minerals found in blood, sweat, and urine. Minerals such as sodium, chloride, calcium, magnesium, phosphate, and potassium form the electrolytes our body needs.

An electrolyte imbalance in the body occurs when we lose fluids due to persistent vomiting, diarrhea, excessive sweating, or fever. Other causes include: Medications such as steroids, diuretics, and laxatives.

Surprisingly, the fluids in your body—such as blood, sweat, and plasma—account for nearly 80 percent of your body's potassium requirement, while your bones and liver store the rest.  

Biomedical scientists explain that Potassium, as an agent, regulates fluid balance in our bodies and controls the electrical activity of the heart and body muscles. In short, it helps the cellular and electrical functions of our body. Potassium helps our nerves function, our muscles contract, maintain a regular heartbeat, and pump nutrients into our body cells while removing waste products.

As a mineral electrolyte, this wonderful compound helps reduce the high sodium content in our bodies. It is said to minimize the risk of stroke, high blood pressure, and the formation of kidney stones. It supports cardiovascular health, safeguards muscle mass, and preserves bone mineral density.

Potassium deficiency

Surprisingly, the CDC (Center for Disease Control and Prevention, USA), in a survey called NHANES (National Health and Nutrition Examination Survey), revealed a mind-boggling fact: in the United States alone, a whopping 98 percent of people fail to meet the daily requirement of 3,500 to 4,700 mg of Potassium.  

Catherine Collins, a dietician at St George's Hospital, Tooting, London, sheds light on Potassium by saying, “We use it to help generate an electrical charge which helps the cell function properly. It helps keep your heart rate steady, it helps trigger insulin release from the pancreas to help control blood sugars, and more importantly, keeps blood pressure in check.”

When the potassium level in our blood is low, it's called hypokalemia. The common symptoms of hypokalemia are fatigue, malaise, muscle aches/cramps, digestive disorders, nausea, vomiting, diarrhea, irregular palpitation, numbness of body parts, and breathing problems, among others.

Severe potassium deficiency occurs when an adult's potassium level falls below 3.6 millimoles per liter (mmol/L). In such cases, apart from the symptoms mentioned above, other symptoms may include low blood pressure, paralysis (resulting from muscle weakness), and respiratory failure.  A simple blood test can give you your exact potassium level.

Lima beans

The role of the kidneys. Rabin Nepali: While researching this write-up, I met Dr Rabin Nepali, who kindly explained the role of the kidneys in potassium regulation. To quote Dr Rabin: “The dietary intake of potassium ranges from less than 35 to more than 110 mmol/day in US adults.” “Despite this widespread variation in intake, homeostatic mechanisms serve to maintain plasma potassium precisely between 3.5 and 5.0 mmol/L. In a healthy individual at steady state, the entire daily intake of Potassium is excreted, approximately 90 percent in the urine and 10 percent in the stool.”

“More than 98 percent of total body potassium is intracellular, chiefly in muscle. The rapid exchange of intracellular Potassium with extracellular Potassium plays a crucial role in maintaining plasma potassium within such a narrow range; this is accomplished by overlapping and synergistic regulation of a number of renal and extra-renal transport pathways.”

“So, kidneys play a crucial role in maintaining a steady state in potassium metabolism, by excreting excess potassium or reabsorbing it as required by the body.” (Dr Rabin Nepali, DM Nephrology, Asst. Professor, Teaching Hospital, Maharajgunj, Kathmandu).

Food and not supplements

Yes, do not get taken in by supplements, even when they sound tempting. There are one too many that you can buy over the counter.  Go for dietary sources instead. There is an abundance of food rich in Potassium. Not processed food, though, as they are high in sodium.

Doctors of medicine argue that natural diets rich in Potassium are key to a lower risk of hypertension (high blood pressure), kidney stones, and osteoporosis. Our daily foods, such as meat, poultry, fish, fruits, nuts, and vegetables, not only provide various nutrients but also serve as excellent sources of Potassium.

Avocado

Beverages such as milk, coffee, and other nonalcoholic drinks also contain a liberal amount of Potassium. Let’s take a look at the following chart:  

Among the foods highest in Potassium are beet greens, white beans, soybeans, and Lima beans. The benefits of Potassium include:

Blood pressure and cardiovascular health

Today, hypertension or high blood pressure has become a commonplace health problem among old and young alike. If not addressed on time, it can lead to grave complications like stroke and heart disease.

Sodium, also known as salt, is closely linked to high blood pressure, and doctors recommend reducing salt intake. Now, Potassium is said to neutralize to a great extent the adverse effects of sodium. Our kidneys play a crucial role in regulating our blood pressure. They regulate the amount of fluid stored in our bodies to maintain a steady state. High blood pressure is associated with increased fluid volume in our bodies. Eating a potassium-rich diet helps counteract the effects of sodium and enables the kidneys to restore balance, ultimately lowering blood pressure to a healthy level.

Clinicians believe a diet high in Potassium can help cut systolic blood pressure by more than 10 points in people with high blood pressure.  Talking about heart health, according to the WHO, 17.9m people worldwide die of cardiovascular diseases (CVDs), which include coronary heart disease, cerebrovascular disease, rheumatic heart disease, and others. Four out of five CVD deaths fall under heart attacks and strokes.

WHO recommends increasing potassium intake from foods (not refined foods) to reduce blood pressure and lower the risk of cardiovascular disease, stroke, and coronary heart disease. Potassium helps reduce vascular calcification, which is the formation of mineral deposits on the walls of our arteries and veins. These mineral deposits form plaques, thereby increasing the risk of stroke and blood clots.

A scientific study carried out by medical experts found that “those who consumed 4,069 mg of potassium per day had a 49 percent lower risk of death from ischemic heart disease compared with those who consumed about 1,000 mg per day.”

Diabetes

Diabetes has turned into a global problem. The soaring prevalence of diabetes has burgeoned as “the epidemic of the century.” Once considered most common among older people, it now affects younger adults as well, owing to sedentary lifestyles and poor diets. According to the IDF (International Diabetes Federation), in 2017, the global number of adults with diabetes remained approximately 425m (20-79 years). IDF further stated that by 2045, the figure could reach a staggering 629m. 

Studies made by health care professionals have come to new findings that lower levels of Potassium in the body are also associated with a higher risk of diabetes. Patients with type 2 diabetes mellitus are at a high risk of ESRD (kidney failure or end-stage renal disease) and CVD (cardiovascular disease), both of which can result in life-threatening complications.  

A study by Dr Shin-ichi Araki and several of his co-researchers in the Clinical Journal of the American Society of Nephrology found that diets rich in Potassium may help protect heart and kidney health in patients with type 2 diabetes. The experiment included 623 Japanese people with type 2 diabetes.  The trial ran from 1996 to 2003 with a median follow-up period of 11 years. The results showed that higher levels of Potassium in participants' urine were associated with a lower risk of renal dysfunction and cardiovascular problems.

Bone and muscle maintenance

A diet high in Potassium is closely related to bone health. Potassium-rich foods generate alkali in the body to maintain acid-base balance. A high intake of protein-rich or acidifying foods, such as meat, dairy products, and processed cereals, can lead to acidosis, which can have adverse effects on our bones and muscles.

Metabolic acidosis leads to increased nitrogen excretion, resulting in loss of bone mineral density and muscle wasting. On the other hand, potassium-rich foods like vegetables and fruits help neutralize the adverse effects of acidosis buildup in our bodies. Older people, too, benefit from eating potassium-rich foods like fruits and vegetables, which preserve their muscle mass and enhance bone density as well.

Caveat

The intake of Potassium, as prescribed by a health care professional, is very beneficial to our overall health. Care should be taken, however, not to exceed the recommended daily dose of 4,700mg. Individuals with no health problems can easily eliminate excess amounts through their urine with no adverse effects. Food-related potassium toxicity is considered a rarity, but excessive consumption can lead to a complication called hyperkalemia. Our body cannot do without Potassium. However, it does not need to be in excess. The kidneys come to the rescue and reject the unwanted Potassium from the blood.

In kidney disease, excess Potassium can be dangerous because the kidneys fail to remove it, leaving it in the blood. Following this can have grave results, even life-threatening ones, and the condition is called hyperkalemia. All health care providers always advise against a high intake of Potassium, especially in patients who have dysfunctional kidney problems and are on supplements. Potassium levels between 5.1 and 6.0 mmol/L are considered high and need immediate consultation. Levels higher than 6.0 mmol/L are dangerous.

Beetroots

Bottom line

Diet, not supplements, is the best source of Potassium to meet your body’s requirements. “Let food be thy medicine, and let medicine be thy food.” Those words were said by the ancient Greek founder of Western medicine, Hippocrates of Kos, during the Classical Greek period in the 5th century BC. No further words sound true right to this day. Eat right, stay healthy!

Disclaimer: The views expressed in the above text are solely research-based, and the dietary information cited does not constitute any medical advice. The author solicits the reader’s discretion and cross-references or consultations with a healthcare practitioner for further substantiation. 

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While browsing the internet once, I stumbled upon a wild berry called Indian gooseberry (Amla in Nepali and Hindi and Amalaki in Sanskrit). I was swept off of my feet when I dug  deeper and found that the wild berry had bagged the status of the so-called internet-hyped superfood/superfruit, measuring up with others like quinoa, cocoa, cranberry, chia seeds, flax seeds, to name a few, with tall claims that they can make you "live longer and cure and prevent all kinds of diseases."  

There is more. As touted by the Internet, the miracle berry contains twice the amount of antioxidants as açaí berry, and you won't believe it: "A 100-gram serving of fresh amla berries contains as much vitamin C as 20 oranges." Incredible! It was time to dig deeper and investigate this miracle berry with a grain of salt. 

Indian gooseberry (binomial name: Emblica Officinalis or Phyllanthus emblica) is native to India, Nepal, Sri Lanka, Southeast Asia, and southern China. As those wild berries are sun-loving, they thrive in subtropical regions. The deciduous Indian gooseberry trees flourish up to 2000 ft above sea level. Formerly collected from the wild, Amla is extensively farmed today in India and Southeast Asia. Given its myriad health benefits, in recent years, gooseberry farming has also commenced in Nepal. Indian gooseberry, a slightly bitter-sour translucent fruit, is, in fact, a household name in Nepal and India. It is eaten fresh, in the form of dried powder dietary supplements, pickles, or the salivating sweet-tangy-spicy chutney—even candies loved by young girls! 

In India, people widely consume the seeds' pips for their high vitamin C content. The goodness and natural healing properties of the Indian gooseberry fruit have been passed down to us for generations, dating back to the days of yore. I still remember my grandma passing them around to us when we were young and explaining their therapeutic properties. This rich cultural heritage associated with Amla makes it more than just a superfood; it's a part of our tradition.

Inarguably one of the most significant ingredients used in traditional Indian medical science, Ayurveda, for millennia, has been revered as a powerful 'Rasayana' (elixir). Amla happens to be one of the vital ingredients in making Chyawanprash, an ayurvedic tonic jam in India. An integral component in Ayurveda, it is widely used in Ayurvedic medicine as a diuretic to relieve constipation, insomnia, and for scalp treatment, among other purposes.

Nutrients per Serving:

A half-cup serving of amla berries contains:

• Calories: 33
• Protein: Less than 1 gram
• Fat: Less than 1 gram
• Carbohydrates: 8 grams
• Fiber: 3 grams
• Sugar: 0 grams

Amla berries are rich in antioxidants, which reduce the risk of chronic health conditions like heart disease, diabetes, and cancer. 

Amla berries are also an excellent source of:

• Vitamin C
• Vitamin E
• Vitamin A
• Iron
• Calcium

(Source: webmd.com)

Cardiovascular health

According to a WHO factsheet, cardiovascular diseases cause more deaths annually than any other ailment–17.9m, over 31 percent of all global deaths. In the USA alone, some 695,000 people die of heart disease in the United States every year–that's 1 in every five deaths.

Indian gooseberries help reduce oxidative stress, nourish the heart muscles, and prevent plaque build-up in the arteries. They contain profuse antioxidants, particularly vitamin C and amino acids, and are rich in chromium and iron. Those berries may also lower cholesterol levels and blood pressure, contributing to a lower risk of stroke and heart attack. 

"It is suggested that amala produces significant hypolipidemic effects along with a reduction in blood pressure. Addition of Amla to the currently available hypolipidemic therapy would offer significant protection against atherosclerosis and coronary artery disease, with reduction in the dose and adverse effects of the hypolipidemic agents." (Source: ncbi.nlm.nih.gov)

Diabetes

Another life-threatening disease that precedes CVDs (cardiovascular diseases) is diabetes; according to the WHO factsheet, about 422m people worldwide have diabetes, and it causes 1.6m deaths every year, with a high number of cases involving blindness, kidney failure, heart attacks, stroke, and lower limb amputation.

Test results for Amla have been significantly promising for type II diabetics. Tests on humans suggest that a daily intake of three grams of dried amla powder lowers the fasting blood sugar level more effectively than the prescribed drug.

Clinical research supports the regular use of Amla in your diet. It stimulates the secretion of insulin hormones by stimulating the body cells. The fruit's high chromium content also controls carbohydrate metabolism and boosts the body's response to insulin. It helps curb erratic fluctuations in blood sugar levels.

The daily intake of Amla is also said to prevent complications such as diabetic neuropathy, a significant cause of nerve damage to the legs and feet.

Liver

One of our body's largest metabolically active organs, the liver, is burdened with heavy work. Some of its functions are producing bile that helps dispose of waste, building protein needed by the blood plasma, clearing the blood of drugs and harmful substances, and a host of other functions that keep our health in order.

The antioxidants, like Vitamin C, flavonoids, gallic acids, and tannins in Amla, safeguard the liver from a drug-induced hepatotoxicity complication and significantly purify the blood.

Cancer

Because of its high ORAC value and rich source of anti-inflammatory and antioxidant compounds, the Indian gooseberry or Amla plays a crucial role in "preventing DNA cell damage from free radicals and oxidative stress." As a result, it works in two ways: first, it helps slow down cancer growth, and second, it assuages the cancerous cells while retaining the healthy ones.

Others

Apart from the above, Amla has been clinically tested to have diuretic, laxative, antimicrobial, and therapeutic properties and is said to fight against:

• Pancreatitis
• Hair health/loss
• Age-related renal dysfunction
• Alzheimer's disease
• Anti-aging of DNA
• Eye problems
• Menstrual cramps
• Diarrhea and dysentery
• Piles

The ease of its availability and affordable price make Amla, or the Indian gooseberry, one of the best superfruits, nay, the 'miracle fruit' bargains. Now that you know how nutrient-dense Amla is, working it into your diet is no big deal–granted, you exercise moderation when incorporating it into your diet regimen. Its accessibility and cost-effectiveness make it a practical choice for anyone looking to boost their health. 

(Disclaimer: The views expressed are solely research-based and intended for informative and educational purposes only. Readers are advised to exercise discretion and consult credible sources or a qualified healthcare professional for further verification.)

Indeed, it does make a world of difference. We all fall prey to bad body posture at one time or another. But how often do we think about it? Rarely, right? Most likely, you might be hunching over while reading this very article—a habit that has become almost second nature. But what if I told you that your posture could affect your health more than you realize?  

Did you know that maintaining a good posture can do more than make you look intelligent and alert? It can also bring a myriad of health benefits, which you should be aware of. Imagine feeling more energetic, less stressed, and even more confident just by improving your posture. These are the rewards that await you when you make the conscious effort to correct your posture. It’s not just about how you look but how you feel and function daily. The potential for a healthier, more vibrant life is within your reach, inspiring you to take action.

These are the dividends that await you when you make the conscious effort to correct your posture. It’s not just about how you look but how you feel and function daily. The potential for a healthier, more vibrant life is within your reach, inspiring you to take action. Remember, posture correction is not an unattainable goal, but a journey that is achievable and beneficial. 

Let’s check out what is considered bad posture.

• If you’re slouching with your shoulders hunched forward or slumping.
• You have a rounded shoulder and tend to lean or crane your head forward more than the natural angle.
• Your knees are bent while walking or standing.
• Or, odds are your prolonged habit has made your natural curve of the lower back (lumbar) area, called lordosis, to extreme curves, causing your potbelly to stick out like a sore thumb.

If you work most of the day at a desk for long hours, paying extra attention to your body posture is all the more critical. The sketch furnished here speaks volumes.

Poor posture can have adverse health effects, including stiffness and pain in the neck, shoulder, and back, sore muscles, spinal dysfunction, and rapid joint degeneration. It can also negatively affect breathing, digestion, and headaches. Furthermore, prolonged bad posture can lead to more severe conditions such as herniated discs, sciatica, and even cardiovascular issues. It’s crucial to consult healthcare professionals to ensure you're well-informed and on the right track to correcting your posture. Their guidance and support will be invaluable on your journey to better posture.

There is more: Did you know that sticking to the wrong posture may also lead to premature aging? It can also interfere with your skin health, inducing premature wrinkling and sagging. That said, maintaining poor body posture can accelerate your aging process and make you appear older.  Would you prefer to look like a slouchy older man at the prime age of 40? Would you? No way!

So, the knotty question is: What is the best posture?

The ticket to good posture is the position of your spine. Your spine has three natural curves—neck, mid-back, and lower back. So, to maintain flawless body posture, you have to sustain these curves and not stretch them beyond their limits. Your head should be above your shoulders, and the top of your shoulders should be over your hips, whether you are sitting, standing, or lying down.

In short, a ‘good’ posture reflects: head up, looking straight ahead, back straight, shoulders thrown back but relaxed, chin in, weight balanced on both feet, knees straight, and your tummy tucked in.

Good posture offers a neutral spine with muscles, joints, and supporting ligaments so aligned that they provide minimum stress, allow more body flexibility, reduce fatigue, and help sustain body balance. While taking a stroll, our eyes latch onto some people who look physically attractive and symmetrical in appearance. That’s what defines a healthy man with a good posture. To add more, postural symmetry and good health go hand in glove. 

Good posture promises a bright, slim look, robustness, and flexibility, all essential to keeping you fit as a fiddle. Poor posture leads to musculoskeletal distortion in the neck and back as the spine gets stretched into an unnatural position for an extended period.

Some vivid examples include sitting before your desktop, hunched over your cell phone, slouching on your couch, watching TV, and so on. Bad postures are not to be taken for granted. If left unaddressed, these conditions can lead to musculoskeletal distortion in the neck and back as the spine gets stretched into an unnatural position for an extended period, leading to stiffness and pain in the neck, shoulder, and back, sore muscles, spinal dysfunction, and rapid joint degeneration.

Furthermore, prolonged bad posture can lead to more severe conditions such as herniated discs, sciatica, and even cardiovascular issues. It’s crucial to understand the potential risks of bad posture and take steps to correct it.

So, what’s the remedy for bad body posture? Is Bad Posture Permanent? Nope! There is nothing to get overly alarmed about. The good news is that yoga, stretching, and exercise can restore or rectify your body posture over time. You can regain strength, flexibility, and body balance with time and consistency in your workouts.

The sheer number of exercises can be overwhelming when searching online for the right workouts to correct bad body posture. For your convenience and time, here are three simple exercises that can help you achieve excellent body posture. These straightforward exercises, designed to be easily incorporated into your daily routine, give you the confidence to correct your posture quickly. You don’t need a gym membership or fancy equipment, just a little time and dedication. With these exercises, improving your posture is simpler than you might think, reassuring you that you can do it.

Before you start

• Give yourself a little warm-up
• Lie flat on the ground facing upwards for three to five minutes without the support of a cushion or pillow.
• Relax and let your body get accustomed to its natural position.
• Breathe naturally.
• Do this pre-workout before going into the three significant exercises below.

Here are the three exercises that can work wonders to correct faulty body postures. 

Cat cow pose

This workout aims to stretch your spine, shifting it from a rounded to an arched position, performed while exhaling and inhaling. This stretching helps relieve tension from the torso, shoulders, and neck, and enhances blood circulation. Repeat the workout at least 10 times. (Watch the video with instructions:   https://www.mayoclinic.org/healthy-lifestyle/stress-management/multimedia/cat-cow-pose/vid-20453581).

Reverse plank bridge 

This potent workout is the most effective exercise for reinforcing your lower back and correcting your hunched shoulders. It involves mobilizing different muscle groups, including the erector spinae, the mid trapezius, the hip flexors, the hip adductors, the hip abductors, and the lumbar spine. Watch the guided video with instructions: https://www.youtube.com/watch?v=NDGnHn8ppcc. Repeat at least 10 times

High plank

The high plank stance aids in relieving extra tautness of the muscles and alleviates body pain. There is more; this workout fortifies your shoulders and glutes, enhances your body balance, and reinforces your core, i.e., the group of muscles within your midsection that stabilize your spine and pelvis, vital for maintaining good posture. Repeat at least 10 times (with brief breaks). Watch the guided video with instructions:  https://www.youtube.com/watch?v=EKZfeoVuPbE.

The bottom line is that bad postures are reversible. By incorporating the above three workouts into your daily regimen, you can enjoy your daily life full of energy and vitality. Imagine walking the streets feeling tall, confident, and with greater self-esteem and a better mood—no more body aches and pains to dampen your spirits, promising a bright future.  

Regarding postural correction, some might even recommend using devices that claim to help correct wrong body postures. Such gadgets include shoulder straps, analog braces, and back supports, which work as ‘structural assistive devices’.

However, these devices are shrouded in speculation and differing opinions. For some, discomfort aside, wearing those braces all day long may lead to weakened muscles since you rely entirely on those braces to maintain a good posture, rather than relying on your strength and muscles.

Some health sites claim various posture correctors work differently. Some resemble a wearable harness that gently tugs the muscles into the proper position. In contrast, others are electronic devices that work like a wake-up timer to put you on alert to correct your posture by vibrating or beeping. Some call them electronic gizmos.

“Overall, the evidence is thin.” “Generally, we think of those as gimmicks,” says Scott Beadnell, a physical therapist with Oregon Health and Science University. Some individuals may find the devices help in some way or enjoy using them.

If you are too short on time and cannot spare time for those postural exercises, you may go for the postural corrector devices. Still, before using them, it’s best to consult an accredited physiotherapist, chiropractor, or orthopedic, who can serve as your best guide. For your convenience, I’ve cited a website that can help you select the best fit. Here you go: https://www.verywellhealth.com/best-posture-correctors-4171981.

Disclaimer: The views expressed in the above text are solely research-based, not medical advice; the author solicits reader discretion and cross-references or consulting a healthcare practitioner, an authorized physiotherapist, or an orthopedic doctor for further consultation. 

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Before we analyze the foods that boost metabolism, let’s first understand what metabolism signifies and how it functions in our bodies. Simply put, the chemical chain reaction in your body cells, which converts the food you eat into energy, is called metabolism. Also, metabolism is your body’s internal process, enabling you to expend energy and burn calories.

Your body requires this energy to perform every action in daily life, whether walking, sitting, playing, or even putting on your thinking cap. A score of proteins in your body regulate the chemical reactions of metabolism for the body to function and survive. It’s fascinating to know that your metabolism, tirelessly expending energy and burning calories, operates day and night, even while resting or sleeping. This continuous process is a reassuring testament to your body’s natural efficiency, providing comfort and confidence in your body’s capabilities.

Your body’s metabolism can be affected by various factors, including stress, lack of exercise, gender, age, genetics, prescribed drugs, sleep disorders, and hormonal imbalances, which can slow your metabolism. Still, you can enhance it by retaining a regular exercise regimen and eating foods that boost your metabolism. Workout, particularly strength training, can increase muscle mass, promoting metabolism. If you keep your body healthy, your metabolism works better. Regular physical activity, such as walking, running, cycling, or other cardio or resistance training, also plays a pivotal role in maintaining optimal metabolic health.

Understanding the crucial role of a balanced diet, regular exercise, plenty of sleep, and a well-hydrated body in promoting full-scale metabolism can empower you to make informed food choices and keep your energy levels up day and night. It's all about taking control of your health and instilling a sense of empowerment and control in your health voyage.

A myriad of foods loaded with nutrients help bolster metabolic health and the rate at which your body burns calories. The higher your metabolic rate, the more calories you burn, allowing you to shed unwanted excess weight. In turn, these foods may help you keep obesity at bay and reduce the risks of related health issues.

Apart from food, maintaining ideal metabolic health, drinking enough water, getting adequate sleep, and engaging in regular workouts (such as walking, running, cycling, or other cardio or resistance training) play a dominant role.

According to the experts, a miscellany of foods and nutrients helps maintain and elevate metabolic robustness. Let’s zero in on the five best foods that help bolster your metabolism. All you have to do is incorporate such foods into your balanced meal plan.

Protein-rich food

Understanding that protein serves as the building block of our body and retains a key position in stimulating metabolism can empower you to make confident dietary decisions. Protein-packed foods include:

• Fish, such as salmon, tuna, sardines, mackerel, or other fatty fish. They are rich in protein and Omega-3 fatty acids. Protein intake burns more calories, day and night, even during sleep.
• Other protein-dense foods include chicken, lean meat like pork tenderloin, seafood, eggs, dairy products, nuts, and seeds. High protein also helps to enhance your muscle mass and aids in cutting down on body fat. Besides, these protein-rich foods contain Vitamin B, influencing energy levels, brain function, and cell metabolism.

Legumes and beans

Learning that legumes, such as kidney beans, peanuts, lima beans, green peas, and garbanzo beans, are protein-rich, nutrient-dense foods that can beef up your metabolic health can reassure you and boost your confidence in your food choices.

Another benefit of a high protein intake is that it helps curb your sweet tooth, keeping you fuller for extended periods and preventing unnecessary snacking or overeating.

Spinach

It’s an open secret that besides cruciferous vegetables like broccoli, kale, Brussels sprouts, or cabbage, fresh leafy greens pack a lot of nutrients to maintain an overall healthy life. Loaded with multiple minerals, Spinach also provides an abundant serving of iron.

Spinach is a source of nonheme, non-animal iron protein. Nonheme iron is found in plant-based foods and is not as easily absorbed by the body as heme iron derived from animal products. However, a regular diet of Spinach can still provide a significant amount of iron, which is essential for muscle function and metabolism.

Chili peppers/spices

You must understand that no single food can hike up your metabolic rate. Research suggests that the intake of chili peppers may foster your metabolism when paired with a healthy, balanced diet. An active phytonutrient called capsaicin in chili peppers, such as Aji Amarillo, Jalapeno peppers, serrano peppers, cayenne pepper, and habanero, among others, hikes up the thermogenesis level in the body.

Thermogenesis is the process of heat production in the body, which pushes the internal body cells and tissues to generate heat that speeds up lipid metabolism and burns body fat more efficiently—the gateway to losing body weight. In simpler terms, eating chili peppers can make your body produce more heat, which in turn burns more calories and fat. This process is critical in understanding how certain foods can increase calorie burning and facilitate metabolism.

Research studies suggest that a dose of capsaicin as low as six to ten mg daily, equivalent to one jalapeno pepper, is enough to burn body fat substantially. However, the said dose might not work for those used to eating highly spicy food.

Green tea

Good news for green tea lovers! Our body is constantly burning calories. Scientific studies suggest that drinking green tea regularly may reduce the risk of several diseases, including obesity, diabetes, heart disease, and cancer, due to its health-promoting compounds, such as catechins and EGCG, which work as potential metabolism boosters.

These compounds, found in high concentrations in green tea, are antioxidants that may reinforce metabolism and help burn fat. A regular intake of green tea (approximately three to five cups a day) may be a fat-burning tool to support your metabolism.

Furthermore, green tea contains caffeine. This natural chemical stimulant can increase alertness, enhance exercise performance, and also aid in revving up your metabolism.

Summary

Aside from the five recommended foods mentioned above, numerous other food items purportedly boost your metabolism, making the list quite extensive. This variety can make your journey to a healthier metabolism exciting and full of discoveries, sparking curiosity and engagement in your health voyage.

Some of these items include certain fruits, vegetables, and spices. However, I’d like to emphasize that, in addition to food, regular exercise, a balanced diet paired with metabolism-enhancing food, keeping yourself well-hydrated, and getting ample sleep are all crucial to retaining a healthy, functional metabolism.

Disclaimer: The views expressed in the above text are solely research-based, not medical advice; the author solicits readers to exercise their discretion and cross-reference. Each individual’s dietary needs are unique, so it’s essential to consult your healthcare provider for personalized advice.

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Our body cells need minerals in the form of crucial food to meet a medley of functions, from forging materials for our bones, muscles, heart, and brain to making enzymes and hormones and to other biologically active tasks such as maintaining the body's acid-base equilibrium, the body pH to neutral, nerve impulse transmission, and muscle contraction. 

The seven vital minerals, or macro-minerals, include calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur. Other minerals, known as trace minerals (required in smaller quantities), also serve as backups, including iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium. 

Among the seven vital macro-minerals, most people naturally meet their adequate daily potassium requirement through a variety of foods. Potassium is an electrolyte that helps regulate blood and fluid levels. It further supports the proper functioning of the kidneys, heart, muscles, and nervous system.

Potassium and sodium are like two sides of the same coin since they work hand in hand. Potassium plays a significant role in the body by helping to maintain normal fluid levels both within and outside cells. Furthermore, potassium helps muscles contract and regulates blood pressure to normal levels. 

The potassium level in your body can drop too low due to a low-potassium diet, immoderate alcohol drinking, and excessive use of laxatives, constipation, dehydration, excessive sweating, fatigue, persistent vomiting, diarrhea, adrenal gland disorders, medication like diuretics or water pills, and certain prescription medicines, including antibiotics. If the potassium level in the blood is low, the condition is called hypokalemia. 

The most common cause of hypokalemia is attributed to substantial potassium loss through urine owing to the use of prescription medication (generally for those who have high blood pressure or heart disease), such as diuretics or water pills, which induce an increase in urination. 

If the level of potassium in the blood drops too low, it can lead to several serious complications. These include cramps, numbness or tingling, diabetic ketoacidosis, chronic kidney disease, abnormal heart rhythms or arrhythmia, and in severe cases, muscle spasms, even paralysis, and possibly respiratory failure. These potential health risks underscore the importance of maintaining a balanced potassium level in your body. For instance, muscle cramps, especially in the legs, are a common symptom of hypokalemia. Numbness or tingling in the hands, feet, or other parts of the body can also indicate a potassium deficiency.

In cases of mild hypokalemia, people typically barely show symptoms. There is nothing to be alarmed about, though. The average blood potassium level should range from 3.6 to 5.2 millimoles per liter (mmol/L). A level below 3.6 mmol/L is considered low and may indicate hypokalemia. A simple blood test, recommended by your healthcare provider, can help determine your body's potassium level. Your doctor may also ask you to take a urine test to determine if you're losing potassium through your pee.

Hypokalemia, or dangerously low potassium levels, can affect your kidneys if left untreated. You may frequently have to visit the bathroom and more often feel thirsty. However, there are loads of potassium-rich foods that can work wonders in mild cases of hypokalemia. By incorporating these foods into your diet, you can take proactive steps to boost your potassium level and maintain your health. 

A recommended daily potassium intake for a healthy adult male is 3,400 mg, and 2,600 mg for females. This daily intake, when met consistently, can significantly contribute to maintaining a healthy potassium level in your body. By understanding and meeting this requirement, you can feel confident in your ability to manage your potassium intake and maintain your health.

If you’re committed to maintaining a balanced diet rich in potassium, the following foods can be your allies in this journey. The good news is that your body absorbs approximately 85 percent–90 percent of the potassium from your diet, allowing you to take control of your potassium intake and remedy any deficiency.

The recommended potassium-rich foods: 

• Fruits like dried apricots, raisins, prunes, oranges, bananas, avocados, and apples 
• Vegetables, such as squash, potatoes, spinach, tomatoes, kale, silver beet, acorn, broccoli, zucchini, eggplant, carrots, sweet potatoes, and pumpkin
• Lentils include kidney beans, soybeans, walnuts, peanuts, and almonds
• Dairy products like milk, yogurt, and cream
• Meat—chicken and fish

The following juices are high in potassium: passion fruit juice, carrot juice, pomegranate juice, orange juice, prune juice, tomato juice, and vegetable juice. Even tea and coffee contain potassium.

Potassium, a macromineral, is essential for maintaining good health. It plays a crucial role in safeguarding kidney health, cardiovascular health, bone and muscle health, normal cell functioning, proper muscle and nerve mobility, protein synthesis, and carbohydrate metabolism. For instance, it helps regulate blood pressure, supports muscle function, and aids in the transmission of nerve impulses. Maintaining a healthy potassium level is therefore vital for overall health and well-being.

Before you consider taking any potassium supplements, it's crucial to consult your doctor. Excessive potassium intake can lead to hyperkalemia, a condition where there's too much potassium in your body. Remember, 'Let food be thy medicine and medicine be thy food.' This oft-quoted phrase, spoken by the father of modern medicine, Hippocrates, the ancient Greek physician, around 400 BC, has never been more relevant. It serves as a reminder to be cautious and responsible when it comes to your health.

Disclaimer: The views expressed in the above text are solely research-based, not medical advice; the author solicits reader discretion and cross-references or consultations with a healthcare practitioner for further substantiation. 

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Shilajit, a Sanskrit word, if translated, refers to the conqueror of the mountains and the destroyer of weakness. It is a sticky, tar-like, rocky exudate, a natural byproduct of humus and decomposed plant remains found at high altitudes in the Himalayas, reaching up to 10,000 feet. Some experts also refer to it as a plant fossil—an intriguing aspect of bio-science. 

Shilajit, a dietary supplement with a rich historical background dating back to the Bronze Age, has been a trusted part of traditional medicine for centuries. This natural, rocky exudate, known as Shilajit, is also referred to as Mimi or Mummiyo. It is called asphaltum, black bitumen, or mineral pitch in the West. The unique mountain resin is a safe and potent source of 84 minerals, including copper, silver, zinc, iron, and lead. Its active compound, fulvic acid, has been associated with numerous health benefits, carrying forward the legacy of our ancestors. 

Shilajit has played a significant role in myriad medications, including stress and anxiety, piles, anemia, kidney stones, urinary disorders, epilepsy, skin diseases, and thyroid glands. According to the Ayurvedic scripture, shilajit is a ‘Rasayana’, a term that refers to a rejuvenating substance that fights diseases and promotes overall wellness and longevity. 

Shilajit, a natural multi-mineral originating in India, is also used in Siddha, Ayurveda, and Tibetan medicine regimen. It is extracted from high mountain rocks, primarily found in the Himalayas, as well as in Russia, Tibet, Norway, Bhutan, Nepal, Afghanistan, China, and Pakistan. When purchasing Shilajit, it’s essential to ensure it comes from a reputable source to guarantee its authenticity and quality. 

Shilajit supplements are widely available from various sources, including online shops, Ayurveda pharmacies, drugstores, and health food stores. They may come in different forms, such as powder, extract, resin, or capsules, offering you a variety of options to suit your preferences and needs. 

Each form has its own benefits and usage instructions. It’s essential to note that the quality and safety of Shilajit can vary depending on its source. Therefore, it’s crucial to choose products from reputable sources that adhere to strict quality control measures to ensure the purity and safety of their products. 

Some of the top picks include Pure Shilajit Organic Himalayan Resin, Essencraft Pure Himalayan Shilajit Supplement, Sennasi Organic Pure Himalayan Shilajit Supplement, Rasaynam, and Hima Pure Himalayan Shilajit Resin.  

Widely used today worldwide, Shilajit offers a range of potent health benefits worth exploring.

May enhance testosterone

A sex hormone, testosterone, takes a high seat in men's health.  Testosterone deficiency, besides low sex drive (libido), may lead to other symptoms like loss of muscle mass, hair loss, body fat gain, and fatigue. According to Healthline’s website, a clinical study on male volunteers found that Shilajit was effective. In a clinical study of male volunteers aged 45-55, half received a placebo and the other half a 250 milligram (mg) dose of purified shilajit twice daily. The study conducted over three months deduced that participants taking purified shilajit had a remarkably higher testosterone level in contrast to those under placebo.

There is more. Rich in minerals, regular intake of the recommended dose of shilajit may also enhance vigor, agility, and endurance and work as a potent aphrodisiac.

May slow down Alzheimer’s disease

Some researchers suggest that owing to shilajit’s molecular composition it may help slow the progression of Alzheimer’s or even avert it—a type of age-related mental disorder or dementia that affects memory, thinking, behavior, and social abilities. Shilajit, rich in a potent antioxidant called fulvic acid, is purported to enhance cognitive health, potentially offering a ray of hope in the fight against Alzheimer’s.

In further studies, experts found the abnormal tau protein buildup as the main culprit behind brain cell damage, ultimately leading to Alzheimer’s. Shilajit, rich in fulvic acid, may help prevent the buildup of tau protein, reduce inflammation, and act as a retardant in the progression of brain cell damage.  

However, experts note that further research and clinical trials are necessary to assess the role of fulvic acid fully. 

Contains anti-inflammatory antioxidant properties

Researchers suggest that shilajit functions as an anti-inflammatory and antioxidant agent, strengthening the immune system through its fulvic acid content. It may help curb or allay chronic inflammatory disorders such as allergies, asthma, eczema, and even diabetes, as high sugar levels trigger the body’s inflammatory response. Due to its high mineral content, it also helps lower oxidative stress.

May strengthen bone and stamina

Collagen is the most abundant body protein, accounting for 30 percent of the body’s protein. It provides support, framework, and power to muscles, bones, tendons, and connective tissues and repairs and restores them. Regular intake of shilajit may promote collagen production, potentially benefiting athletes and fitness enthusiasts. Shilajit showed positive results in boosting physical performance and alleviating fatigue, as it helps produce enhanced adenosine triphosphate.

Good for the heart and diabetes

Rich in antioxidant properties and chock-full of minerals, including fulvic and humic acids, as well as adaptogenic compounds, shilajit enhances the health of body cells and reduces cholesterol levels; experts believe it may lower the risk of heart disease and maintain a healthy lipid profile. Furthermore, science-backed studies have shown that regular intake of the recommended dose of Shilajit helps boost insulin sensitivity and maintain glucose metabolism, the two primary factors that regulate and stabilize blood sugar levels. Owing to its high mineral content, Shilajit helps the body use insulin more effectively and regulate blood sugar levels. 

For being mineral-rich, containing over 80 essential minerals, and loaded with fulvic acid, humic acid, and other organic compounds, these components give shilajit abundant antioxidant, anti-inflammatory, and adaptogenic properties, making it a promising ingredient for managing diabetes and maintaining a stable glycemic level.

Dosage

Clinically, a dose of 300-500 mg once daily is considered safe and effective for healthy individuals. However, it’s essential to note that the appropriate dosage may vary depending on factors such as age, health condition, and the form of Shilajit used. Rest assured, following the instructions on the product bottle and purchasing Shilajit from a reputable source will ensure you get the most for your money and health.

While Shilajit is a natural dietary supplement with potential health benefits, it's essential to remember that it remains a supplement. To ensure your safety and the best possible health benefits of Shilajit, you should consult your healthcare provider or an Ayurved healthcare expert before starting it. Their guidance can help you navigate potential drug interactions and side effects, ensuring your journey with Shilajit is safe and beneficial.

Is Shilajit safe?

Today, Shilajit is making waves in the US due to its numerous purported health benefits. Research into the efficacy of these health claims is ongoing, and the Food and Drug Administration (FDA) has yet to approve Shilajit due to a lack of adequate research and studies.

Regarding safety, shilajit is usually considered safe for most people when taken in recommended doses. Some science-backed evidence suggests that shilajit is safe and well-sustained, and most people have benefitted from its intake, even when taken long-term, with hardly any adverse reactions.  

Suppose you plan to take shilajit as a supplement. In that case, it is wise to consult an Ayurveda healthcare professional or your healthcare provider who can advise you about potential drug interactions to get the best results. Don't take shilajit to treat a health condition or to replace a prescription drug without consulting a healthcare provider.

Caveat: Intake of shilajit is usually considered safe for most people when taken in recommended doses. However, some people may experience potential side effects, such as bloating, upset stomach, diarrhea, and allergic skin reactions, including rashes, hives, and itching. Further, pregnant or breastfeeding mothers are advised not to take shilajit.

Disclaimer: The views expressed in the above text are solely research-based and intended for informative and educational purposes only: the author solicits reader discretion and cross-references or consulting a healthcare practitioner before incorporating it as a supplement.

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Yes, it is back with a vengeance. MSG has sparked a comeback, weathering the storm. After enduring an undeserved bad rap for over five long decades as an unhealthy food additive that made you sick, it looks like it has finally resurrected itself. So, what’s MSG?

MSG, or monosodium glutamate, is a food enhancer additive produced by fermenting plant-based ingredients such as sugar cane, sugar beets, tapioca, cassava, or corn.

During the fermentation process, the protein containing glutamic acid turns into glutamate. This glutamate triggers our taste receptors, resulting in that quintessential savory taste called umami. You won’t believe it: a mother’s breast milk contains amino acid molecules—not just one but all nine essential amino acids! In addition to proteins, human milk contains free amino acids, glutamate, and glutamine, which are the most abundant.

Created in Japan by Ajinomoto Co Inc in 1908, MSG took the culinary world by storm for its inimitable umami kick, enhancing endless delectable dishes. MSG was the brainchild of a Japanese scientist, Professor Kikunae Ikeda. Over the past century, Oriental cuisine has used the wonder flavor enhancer for its umami zing.

MSG, a flavor enhancer, is frequently added to restaurant dishes, canned vegetables, soups, deli meats, and fried chicken to enhance their flavors. The US Food and Drug Administration (FDA) has classified MSG as a food ingredient ‘generally recognized as safe’. However, the issue still faces a barrage of debates.

Ironically, in the late 1960s, MSG came on a hit list for allegedly being a toxic inclusion to a horde of favorite foods, from Chinese takeouts to soups and salad dressings, not sparing even the most cherished snack like French fries. It looked like the flavor enhancer used for centuries was doomed. MSG became so heavily stigmatized that scores of restaurants resorted to pitching that they’d removed it from their entire menu.

Next followed the ‘Chinese Restaurant Syndrome’ panic, fueling the fire. It demonized MSG as dangerous to humans, and evidently, Chinese dishes had to bear the brunt. The syndrome claimed that MSG causes ‘numbness of the neck, arms, and back with headache, dizziness, and palpitations’. However, further investigations uncovered it as a hoax, but the myth remained; the fallacious hype had already done the damage; the bullet had already left the barrel. People remained uncertain and suspicious. However, with this knowledge, righteous people felt informed and enlightened, understanding the truth about MSG.

Today, most of those myths and adverse anecdotal reports about MSG stand dispelled, and the US FDA and global food-regulating bodies like the Agriculture Organization (FAO) and the World Health Organization (WHO) have pronounced MSG ‘generally recognized as safe’. This reassurance should instill confidence in your food choices. Even fast-food chains like McDonald’s, Chick-fil-A, and KFC use MSG to season their hot-selling items, such as fried chicken, chicken nuggets, chicken sandwiches, and French fries.

MSG’s flavor-enriching effects are due to its umami taste, which induces salivary secretion. In other words, umami flavors make your mouth water, making the food taste better.

The bottom line

MSG is a flavor-enhancing seasoning that naturally occurs in many protein-rich foods, such as poultry, meat, cheese, fresh or hydrolyzed vegetable protein, and soy extracts.

‘The reality? You’re consuming far more glutamate from proteins than you ever could in added MSG. An average adult consumes approximately 13 grams of glutamate daily from protein in foods. In comparison, consumption of added MSG comes to about 0.55 grams per day,” writes Dr Andrea Love for the Genetic Literacy Project, an immunologist and microbiologist with over a decade of experience in basic sciences, translational medicine, and clinical research.

Further, “While 1 teaspoon of MSG contains 500 mg of sodium, 1 teaspoon of salt contains 2300 mg,” Kelsy Arndt, a credited dietician, said. “Using MSG can help decrease the total amount of sodium intake in our diet, which should be between 1,500 to 2,000 mg per day. And it can help aid in improving the overall nutritional status of the elderly.” (Source: bannerhealth.com).

Despite its past misplaced notoriety, current studies and evidence have debunked the myth that MSG is toxic. You can now feel secure and at ease, knowing that moderation is the key when enjoying food flavored with MSG. Remember, the US FDA and global food-regulating bodies like the Agriculture Organization (FAO) and the World Health Organization (WHO) have pronounced MSG ‘generally recognized as safe’. This knowledge empowers you to make informed and enjoyable food choices.

Those allergic to MSG may well avoid foods seasoned with the flavor enhancer. Some people may experience adverse effects from consuming MSG due to a condition called MSG symptom complex (MSC), which can cause symptoms such as headache, sweating, and numbness. However, it's estimated to affect people only skin-deep—less than one percent of the general population.

For those who love their food, remember that the small amounts of MSG in your favorite Chick-fil-A’s spicy chicken sandwich and waffle fries or a bowl of Chinese chicken noodle soup are safe. So, relish your meal, knowing that these popular dishes are not only toothsome but safe to consume. Bon appétit!

Disclaimer: The views expressed in the above text are solely research-based and intended for informative and educational purposes only: the author solicits reader discretion and cross-references or consulting a healthcare practitioner.

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