Does Inflammation Harm Your Health?

 The Fire Inside

The word “inflammation” traces back to the Latin for “set afire.” In some conditions, like rheumatoid arthritis, you feel heat, pain, redness, and swelling. But in other cases -- like heart disease, Alzheimer’s, and diabetes -- it’s not so obvious. If you didn’t go looking for it with tests, you wouldn’t even know it’s there.

It's Not Always Bad

Inflammation actually is good in the short run. It’s part of your immune system’s natural response to heal an injury or fight an infection. It’s supposed to stop after that. But if it becomes a long-lasting habit in your body, that can be bad for you. Long-term, or “chronic,” inflammation is seen in many diseases and conditions.

Could It Lead to a Heart Attack?

Inflamed arteries are common among people with heart disease. Some researchers think that when fats build up in the walls of the heart’s coronary arteries, the body fires back with inflammatory chemicals, since it sees this as an “injury” to the heart. That could trigger a blood clot that causes a heart attack or stroke.

Diabetes Connection

Inflammation and type 2 diabetes are linked. Doctors don’t know yet if it causes the disease. Some experts say obesity triggers the inflammation, which makes it harder for the body to use insulin. That may be one reason why losing extra pounds and keeping them off is a key step to lower your chance of getting type 2 diabetes.

Tied to Alzheimer's

Chronic brain inflammation is often seen in people with this type of dementia. Scientists don’t yet understand exactly how that works, but inflammation may play an active role in the disease. Experts are studying whether anti-inflammatory medicine will curb Alzheimer’s. So far, the results are mixed.

It Can Hurt Your Gut

Chronic inflammation is tied to ulcerative colitis and Crohn’s disease, which are types of inflammatory bowel disease. It happens when your body's immune system mistakenly attacks the healthy bacteria in your gut, and causes inflammation that sticks around. You could have symptoms such as belly pain, cramping, and diarrhea.

In RA, It Does Damage

What many people think of as “arthritis” is osteoarthritis, in which the tissue that cushions joints, cartilage, breaks down, particularly as people age. Rheumatoid arthritis is different. In RA, the immune system attacks your body’s joints, causing inflammation that can harm them -- and even the heart. Symptoms include pain, stiffness, and red, warm, swollen joints.

Is It Part of Fibromyalgia?

This condition can cause pain, tenderness, and fatigue. Unlike in RA, inflammation in fibromyalgia doesn’t attack the joints. Recent research suggests, however, that brain inflammation may be associated with fibromyalgia. More research is needed to prove this connection.

When It Happens Fast

Sometimes inflammation strikes suddenly when your body is fighting an infection. Maybe it’s cellulitis, a skin infection, or appendicitis, which affects your appendix. You’ll need to see your doctor to get the right treatment quickly.

Your Diet Matters

The types of food you eat affect how much inflammation you have. Get plenty of  fruits, vegetables, whole grains, plant-based proteins (like beans and nuts), fish rich in omega-3 fatty acids (such as salmon, tuna, and sardines), and healthier oils, like olive oil. Also eat foods with probiotics, like yogurt (just check that it doesn’t have too much sugar). Limit saturated fats, found in meats, whole-fat dairy products, and processed foods.

Stay Active

Even if you have a condition like RA, in which inflammation is a problem, exercise is still good for you. If you make it a habit, it pays off in many ways. For instance, it helps you stick to a healthy weight, which is another good way to keep inflammation in check. Ask your doctor what types of activities are best for you.

Get Some Sleep!

Mom was right: You need to get your rest. Research shows that when healthy people are sleep-deprived, they have more inflammation. Exactly how that works isn’t clear, but it may be related to metabolism. It’s one more reason to make sleep a priority!

Smoking Makes It Worse

Lighting up is a sure-fire way to raise inflammation. Like most people who try to kick the habit, it may take you several tries before you quit for good -- but keep trying! Tell your doctor it’s a goal and ask for their advice.

Spices Hold Promise

Ginger root has anti-inflammation perks. So do cinnamon, clove, black pepper, and turmeric (which give curry powder its orange-yellow color). Scientists are studying how much it takes to make a difference. These spices are safe to enjoy in foods. If you want to try them in supplements, ask your doctor first. They can check on whether they might affect any medicines you take or conditions you have.

What to Know About NSAIDs

Many people take NSAIDs (nonsteroidal anti-inflammatory drugs) to tame inflammation and ease pain. Some of these meds need a prescription. Others, like ibuprofen and naproxen, are sold over the counter. They work well, but if you take them regularly, tell your doctor, because they can cause stomach problems, like ulcers or bleeding. Some types of NSAIDS may increase the risk for heart attack or stroke, so talk to your doctor about the safest options.

Do Supplements Help?

The omega-3s in fish such as salmon and tuna can dial down inflammation. Fish oil can help, too. People who are low on vitamin D also tend to have more inflammation than others. It’s not yet clear if taking more vitamin D fixes that. Remember, it's a good idea to ask your doctor first.

Foods That May Help With Muscle Cramps

 Eat to Beat Them

Muscle cramps happen when your muscles tense up and you can’t relax them. While painful, usually you can treat them yourself. Exercise, dehydration, and menstruation are common causes. One way to stop cramps is to stretch or massage your muscles and to eat enough of these key nutrients: potassium, sodium, calcium, and magnesium. They’re called electrolytes, and you can find them in the following foods.

Bananas: A Time-Tested Treatment

You probably know that bananas are a good source of potassium. But they’ll also give you magnesium and calcium. That’s three out of four nutrients you need to ease muscle cramps tucked under that yellow peel. No wonder bananas are a popular, quick choice for cramp relief.

Sweet Relief from Sweet Potatoes

Like bananas, sweet potatoes give you potassium, calcium, and magnesium. Sweet potatoes get the win because they have about six times as much calcium as bananas. And it’s not just sweet potatoes: Regular potatoes and even pumpkins are good sources of all three nutrients. Plus, potatoes and pumpkins naturally have a lot of water in them, so they can help keep you hydrated, too.

The Avocado: A Potassium Powerhouse

One creamy, green berry (yes, it's really a berry!) has about 975 milligrams of potassium, twice as much as a sweet potato or banana. Potassium is important because it helps your muscles work and keeps your heart healthy. So swap out mayo on a sandwich with mashed avocado, or slice one onto your salad to help keep muscle cramps away. They have a lot of fat and calories, so keep that in mind.

Beans and Lentils

Legumes like beans and lentils are packed with magnesium. One cup of cooked lentils has about 71 milligrams of magnesium, and a cup of cooked black beans has almost double that with 120 milligrams. Plus, they’re high in fiber, and studies show that high-fiber foods can help ease menstrual cramps as well as help control your blood sugar and lower levels of “bad” LDL cholesterol.

Melons Are the Total Package

These fruits have it all: loads of potassium, a good amount of magnesium and calcium, a little sodium, and a lot of water. Sodium and water are key because as you exercise, your body flushes sodium out with your sweat. If you lose too much water, you’ll get dehydrated, and muscle cramps may happen. Eating a cup of cubed cantaloupe after a workout can help.

Watermelon for Hydration

They’re about 90% water, so when you need foods that hydrate, a cup of watermelon will do it. Since it’s a melon, it’s also high in potassium, but not quite as high as others.

Milk

It’s a natural source of electrolytes like calcium, potassium, and sodium. It’s good for hydration. And it’s packed with protein, which helps repair muscle tissue after workouts. All of the above can help protect against muscle cramps.

Pickle Juice

Some athletes swear by pickle juice as a fast way to stop a muscle cramp. They believe it’s effective because of the high water and sodium content. But that might not be the case. While pickle juice may help relieve muscle cramps quickly, it isn’t because you’re dehydrated or low on sodium. It is more likely because the pickle juice sets off a reaction in your nervous system that stops the cramp, according to recent research.

Dark, Leafy Greens

They’re rich in calcium and magnesium. So adding kale, spinach, or broccoli to your plate may help prevent muscle cramps. Eating leafy greens also may help with menstruation cramps, as studies show eating foods high in calcium can help relieve pain from periods.

Orange Juice

One cup of refreshing OJ has plenty of water for hydration. It’s also a potassium star with nearly 500 milligrams per cup. Orange juice has 27 milligrams of calcium and magnesium. Choose a calcium-fortified brand for an extra boost.

Snack Smart with Nuts and Seeds

Like beans and lentils, nuts and seeds are a great source of magnesium. For example, 1 ounce of toasted sunflower seeds has about 37 milligrams of magnesium. And 1 ounce of roasted, salted almonds has doubled that. Many types of nuts and seeds have calcium and magnesium as well.

Salmon for Circulation

Sometimes muscle cramps are the result of poor blood flow. Eating oily fish like salmon can help improve it. Plus, a 3-ounce portion of cooked salmon has about 326 milligrams of potassium and 52 milligrams of sodium to help with muscle cramps. Not a salmon fan? You also could try trout or sardines.

Tap Into Tomatoes, Juice and All

Tomatoes are high in potassium and water content. So if you gulp down 1 cup of tomato juice, you’ll get about 15% of your daily value of potassium. You’ll also give your body hydration to prevent muscle cramps from starting.

Drink Water for Max Hydration

Generally, women need about 11.5 cups of water a day, and men 15.5 cups. But this doesn’t mean you should chug water. The water you get from other beverages, plus fruits and vegetables, counts, too. Before you reach for a sports drink, know this: You only need these sugary electrolyte beverages if you’re doing high-intensity exercise for an hour or more. For electrolytes without the sugar, drink coconut water instead.

Common Walking Mistakes and How to Fix Them

The Wrong Shoe

You probably already know that high heels aren’t the best choice. Tennis and basketball shoes also present problems. The stiffness of these court shoes helps support quick sideways movement but hinders the heel-to-toe flexibility that’s good for walking. Look for a shoe with a well-padded heel that’s light, breathable, and water-resistant. A running shoe might work as well as a walk-specific model.

Poor Fit

If your shoes are too loose, they won’t provide the support you need. Too tight and they can rub and cause calluses or corns. They should feel comfortable in the store: roomy enough to wiggle your toes with ease but snug enough to keep your foot from sliding around. Shop later in the afternoon when your feet are slightly swollen so you get a good sense of your true size.

Stuck in a Rut

You might get bored and lose interest in your walk if you go the same route every day. Change it on a regular basis to keep it interesting. Not only is it good for your mood and motivation, but it also switches things up for your muscles and joints. Look for hills to add to your route. These can add intensity and strengthen thigh, hamstring, and glute muscles.

Tuned Out

You may like to escape into your own music or podcast, but it could be unsafe if it’s too loud. If you must listen, look for headphones that let in sounds from the outside, and keep the volume low enough so that you can hear what’s going on around you: a speeding bus, a honking car, a barking dog, an ambulance siren.

Staring at Your Screen

Gaze at your phone while walking and you could be headed for trouble. You might trip or even step into traffic. It happens a lot. Pedestrian injuries linked to phones have more than doubled since 2004, and most walkers -- 60% -- are distracted by their phones or something else.  Stop, get out of the way, and finish your business before walking again.

Doggone Lonely

Don’t leave Fido at home. He’ll be thrilled to join you on your stroll about the neighborhood. And that enthusiasm might just rub off. It turns out that people who have dogs and take them for regular walks are more likely to hit 150 minutes a week of moderate exercise, which is the least that experts recommend for good health.

Wardrobe Malfunction

Clothes that are too tight and heavy could make your walk unpleasant. They should be loose, comfortable, and breathable so you can move easily and they won’t get wet from sweat or humidity. You can remove thin layers as you get warmer and add them back when you’re cold. Take rain gear if the weather looks iffy, and don’t forget hats, sunglasses, and sunscreen to protect you from the sun (even on cloudy days or in winter).

Losing Count

Counting steps or miles or kilometers or minutes is important. That way, you know whether you’re meeting your exercise goals. It also could help motivate you. People who tracked steps took around 27% more of them than those who didn’t in one group of studies. That added up to an average of 2,500 steps a day. You can track yours with an app on your phone or with an inexpensive device called a pedometer.

Out of Touch

As long as you don't get distracted by it, your phone is a plus. So don’t leave it at home. You can use it to find a map if you’re lost or to call someone in case of emergency. And it can be a useful way to track your distance and location. Just remember to charge it up before you go.

Slumped Stance

You might have a hunched posture from sitting at a computer all day. But don’t bring it on your walk! The right walking posture can help you walk faster and longer and help prevent injury. Try to lift your spine as if there were a string pulling you up from the top of your head. Your eyes should be forward, your shoulders down, back, and relaxed. Swing your arms naturally and freely as you step your feet lightly from heel to toe.

Can't Be Seen

Bright colors and reflective fabrics will help drivers and others see you if you like to walk in the evening or early morning when it’s dark. You can also bring a light to help you see where you’re going and to make yourself even more visible. It’s easiest for others to see you when the reflectors or lights are on parts of your body that are moving, like your arms or legs.

The Wrong Drinks

Were you going to treat yourself to a soda on your walk? You'll get too much sugar and more calories that you want. How about a sports drink? You probably don't need extra electrolytes if you're only going for a moderate walk. The best way to stay hydrated when you walk is with water. Reward yourself with something else that's good for you, like spending time talking with a friend.

Not Stretching Afterward

Give your leg muscles -- especially your calves -- a gentle stretch when you're done with your walk. It will help you stay flexible. Don't overdo it -- stretches shouldn't hurt -- and don't bounce. Hold each stretch for 10-20 seconds. Use a chair or a wall for help with your balance.

Best Anti-Aging Skin Care Ingredients

 There’s No Magic Wand, But …

A number of ingredients in over-the-counter treatments may help your skin appear more youthful, but it’ll take time. You may see improvement within a few months. But you shouldn't expect to look like you’ve stepped out of a time machine.

What will work best for you will depend on your skin, and the results you're trying to get?

For Wrinkles: Retinol, Vitamin C

If you have fine lines, retinoids (which come from vitamin A) like retinol may make your skin smoother because they help your skin make more collagen. It’s easier on your skin than the prescription-strength version, tretinoin (Retin-A), which can dry your skin. Products with vitamin C may help take away fine lines, as well as help lessen the damage the sun does to your skin. That could help keep wrinkles away.

For Sagging Skin: Peptides, Ceramides

Treatments with topical growth factors or peptides could help firm sagging skin. Peptides are groups of amino acids that help make proteins, including collagen. That's the main protein found in your skin.

Daily moisturizer with ceramides -- fats found in the layers of your skin that you lose as you age -- are an option, too -- and they're usually cheaper...

For Age Spots: Hydroquinone, Retinoids, Vitamin C, Kojic Acid

Hydroquinone, an over-the-counter drug that can bleach your skin, may fade dark spots. Retinoids may make your skin tone more even. One study says vitamin C helps fade age spots when you use it for 12 weeks. Kojic acid -- a chemical that's often used as a skin-whitening ingredient in products -- can do it, too.

When you use any of these, make sure to wear sunscreen. Your dark spots may come back if your skin gets too much sunlight.

For Uneven Skin Tone: AHAs, Retinoids

Alpha hydroxy acids (AHAs) remove dead skin cells. This could help to reveal new ones with a more even tone. Retinoids can do the same thing. Both can irritate your skin, so use them with caution if yours is dry or sensitive.

For Dull Skin: AHAs, Retinoids

If you smoke or if your skin is dry, you’re more likely to have dull skin. A moisturizer may make it look fuller and firmer. Alpha hydroxy acids and retinoids (like retinol) could brighten your skin when they remove dead skin cells.

Which Strength Do I Need?

Some over-the-counter products only come in one strength. Others have different levels of the active ingredient. If you choose something that might dry or irritate your skin -- like retinol -- start with the lowest strength and get used to it before you try something stronger.

When Should I Put These On?

There are products, including vitamin C, should be applied in the morning. Others, like retinol, should go on at night, because sunlight might stop it from working. Put moisturizer on every day if you have dry skin or if you want it to look more youthful. A good moisturizer will help to plump your skin.

How Should I Apply Them?

If you use more than one anti-aging skin product, put the one with an active ingredient on first so that your skin absorbs it better. For example, in the morning, put a vitamin C product on first, sunscreen next, and makeup last. At bedtime, apply retinol first and moisturizer after that.

Need Help With Your Decision?

If your skin care products irritate your skin, there are other options you can try. Having trouble finding the right combination? Talk with a dermatologist. They can help you find a safe choice that will make your skin look and feel better.

Best & Worst Drinks for Your Health

 Best Choice: Water

Water is essential for your body. It prevents dehydration, constipation, and kidney stones. Plus, with no calories, it’s the best beverage for your waistline. If you add 1 to 3 cups of water a day to your diet, you could end up taking in less fat, salt, sugar, and up to 200 fewer calories per day. Too plain? Calorie-free flavor drops sweeten, but may have artificial flavors, colors, or preservatives. Try a squeeze of citrus instead.

Best Choice: Filtered Coffee

Coffee has gotten a bad rap before, but studies show it may protect against type 2 diabetes, liver disease, and lower your odds of heart disease. Three to five cups a day seems to be healthy, as long as you go easy on the cream and sugar. But if you’re pregnant or breastfeeding, ask your doctor how much to sip. If you have high cholesterol, brew yours with a paper filter. It gets rid of a substance called cafestol that can raise LDL cholesterol.

Best Choice: Tea

Green, black, and other kinds are full of antioxidants, which may protect you against some types of cancer, stroke, heart disease, and high blood pressure. Plus, unsweetened brews are low in calories. Whether you like it hot or iced, the healthiest kinds are the ones you brew at home -- without the added sugars that bottled tea can have.

Good Choice: Milk

It’s a powerhouse of nutrients like calcium, vitamin D, and potassium, which keep your muscles, teeth, and bones healthy. And a cup of it has more protein than a large egg. To get more nutrition from fewer calories, look for low-fat and skim options. Some nondairy milks -- soy, oat, almond, and others -- have some of the same nutrients as cow’s milk, but the concentration of these is low per serving. 

Worst: Soft Drinks

They have no nutrients, and they're loaded with sugar. People who drink one or two a day take in more calories and may have a higher body weight. You’re also more likely to have type 2 diabetes, heart disease, and other health problems.

Worst: Diet Soda

Yes, it’s low in calories, but it may not be the best swap for regular sodas. Diet drinks are linked to health problems such as type 2 diabetes. And over time, some experts think their artificial sweeteners may make you gain weight by tricking your body into wanting more calories. But if you’re trying to cut back on regular soda, diet versions may be a good way to help you make the switch to water and other healthier drinks. Once you move from regular to diet soda, you can start trying to limit the number of diet drinks you have every day.

Better Choice: Sparkling Water

It gives you a little fizz without the calories or artificial sweeteners of soda. But watch out for flavored seltzers that have added sugar. And remember, sparkling water is different from club soda, which has sodium, and tonic water, which has sodium and sugar.

Worst: Energy Drinks

They claim to give you a boost with big doses of caffeine -- equal to 4 to 5 cups of coffee -- and other ingredients like guarana, B vitamins, and ginseng. Most have loads of sugar or sweeteners, too. You may get a short bump in alertness, but don’t believe the hype about more energy and strength. What you do get is too many calories and too much caffeine, which can cause weird heart rhythms, anxiety, trouble sleeping, and digestive problems.

Sip Sparingly: Fruit Juice

If it’s 100% juice, it has most of the vitamins of its original fruit. But all the fiber is left out. Without it, most of what you get from juice is its natural sugar, called fructose. That adds calories to your diet without filling you up. A cup of no-sugar-added juice with breakfast or a snack is fine, but for kids and adults, it’s best to eat fruit in its whole form, and limit how much juice you get. If you just enjoy the taste, add a splash or two to a glass of water. Avoid juices with added sugar.

Sip Sparingly: Smoothies

If you have a hard time getting enough fruits and veggies in your diet, smoothies could be a good solution. They have the vitamins of their ingredients, plus the fiber, too. But a typical store-bought one has almost 400 calories and 75 grams of sugar. Instead, make them at home, and go light on sweetened add-ons, like flavored yogurt, honey, or agave.

Sip Sparingly: Sports Drinks

The electrolytes and sugar in these drinks make them ideal for athletes who need to replenish their bodies after an intense workout. But unless you’re finishing an hour-long sweat session, you should skip these beverages. Many have almost as much sugar as a can of soda. All your body really needs to refuel is water.

Sip Sparingly: Coconut Water

It’s the clear liquid you’d find if you cracked open a coconut. It has electrolytes and less sugar than many sports drinks or fruit juices. Still, the nutrients vary a lot from brand to brand. For all but the most draining workouts, water is all you need to rehydrate. And some coconut water is sweetened with added sugar, so check the label.

Sip Sparingly: Wine

Drink the right amount of wine -- particularly red wine -- and you may improve your brain and heart health, and even your sex life. This may be due to antioxidants like resveratrol that protect your cells from damage. But drinking too much -- more than one glass a day for women or two per day for men -- isn’t good for your health, especially if you do it over the long term.

Sip Sparingly: Beer

It’s not a health drink of course, but it can be part of a healthy diet. Moderate beer drinkers -- 1 12-ounce beer a day for women and 2 for men -- may be less likely to get kidney stones than nondrinkers. But know what you’re sipping. Some brews have more alcohol by volume and calories than others. If you’re watching your weight, stick with a light beer (about 100 calories).

Sip Sparingly: Canned Cocktails and Hard Seltzers

Hard seltzers have booze, so you should drink them in moderation if you enjoy alcohol. These or other canned cocktails can be a good alternative to other drinks -- they tend to have fewer calories and carbohydrates than typical beers or mixed drinks (about 90-110 calories per can). Be sure to check the sugar content, though. Drinks with less sugar usually have fewer calories, too.

Sip Sparingly: Protein Shakes and Powders

They can help you meet your daily nutrition goals. But it’s important to be picky about your protein. Some mixes have a lot of added sugars, artificial flavorings, or extra calories. Protein shakes and powders may also cause digestive issues for some people. Be sure to talk to your doctor first to find the right protein source for your body.

9 Seeds You Should Be Eating

 Chia Seeds

Chia has come a long way since it first sprouted out of funny pottery in TV commercials. Today, these seeds are best known as a super food, and with good reason. Just 1 ounce (that’s 2 tablespoons) has nearly 10 grams of fiber. Ground in a blender, chia seeds make the perfect crunchy topping for yogurt or vegetables. When you soak them in a liquid, such as juice or almond milk, they get soft and spoonable: a smart swap for pudding.

Wild Rice

Surprise! Wild rice isn’t rice at all -- it’s actually a grass seed. It’s higher in protein than other whole grains and has lots more antioxidants than white rice. It also provides folate, magnesium, phosphorus, zinc, vitamin B6, and niacin. It cooks up tender and fluffy in a rice pilaf, and the warm grains are a hearty addition to green salads.

Pumpkin Seeds

If you’ve ever roasted a batch of these after carving your annual jack-o’-lantern, you know they make a great snack. And a healthy one, too. Pumpkin seeds are rich in magnesium, an important mineral that boosts your heart health, helps your body make energy, and powers your muscles. Eat them year-round as a soup or salad topper, with cereal, or in homemade trail mix.

Pomegranate Seeds

Also called arils, these are the sweet, jewel-like beads you strip from the inside of the fruit. They’re high in vitamin C and antioxidants. A full cup of pomegranate seeds has only 144 calories, making it good for a light snack. Tossed in a salad or whole-grain dish, they add a juicy pop of flavor and color to your dinner plate.

Quinoa

If you’re looking for healthy sources of protein, quinoa has you covered. The grain-like seed packs 8 grams per cup. It cooks up like rice and can fill in for pasta and other grains in many of your favorite dishes. You can also use it as a gluten-free breading for dishes like chicken fingers. Make a batch instead of oatmeal for a breakfast porridge that will start your day with more protein, fiber, and iron.

Flax Seeds

Humans have been eating these for good health as far back as 9,000 B.C. If you don’t eat enough fish, adding flax to your diet can help you get omega-3 fatty acids, the healthy fats that are good for your heart. It’s the best plant source of this important nutrient, and it gives you a good dose of fiber, too. When the seeds are ground into flax meal, they may help lower blood pressure. Flax has a nice, nutty flavor. Add a scoop to oatmeal, your pancake batter, or salads.

Hemp Seeds

Their mild, nutty flavor pairs well with savory dishes. They also have plenty of protein: 2 tablespoons has almost 7 grams, even more than flax or chia seeds. Hemp is also a good source of omega-3 fatty acids. You can use the seeds whole, sprinkled on salads or whole-grain dishes, or look for hemp milk to replace your usual dairy.

Sunflower Seeds

These tender kernels are every bit as good for you as they are tasty. A 1-ounce serving has about half your daily vitamin E. They’re also high in healthy fats. Add them to your next batch of veggie burgers for extra flavor and nutrition. Sunflower seeds also make a great addition to your morning smoothie. And, of course, you can just keep snacking on them right out of the bag.

Sesame Seeds

Those little white dots on your hamburger bun aren’t just there for decoration. The sesame seed is one of the most versatile ingredients out there. Sesame oil, a smart pick for salad dressing, is high in a kind of fatty acid that may lower the bad type of cholesterol. Ground to a paste, they turn into tahini, a peanut butter sub for those with nut allergies. (It’s also a main ingredient in hummus.) The whole seeds are rich in fiber and protein. They add crunch and flavor to vegetable stir fries.

8 Symptoms You Shouldn't Ignore

 Medically Reviewed by James Beckerman, MD, FACC on December 05, 2022; Written by Mary Jo DiLonardo

Most aches and pains are rarely a big deal. But there are a few critical symptoms that you should have checked out as soon as possible. See your doctor if you have any of these things.

Weakness in Your Arms and Legs

If you get numb or weak in your leg, arm, or face, it could be a sign of a stroke. It's especially important if it's on one side of your body or if it comes on without warning.

You could also be having a stroke if you feel dizzy, can't keep your balance, or find it hard to walk. You may also have a sudden bad headache, can't see well, or have problems talking or understanding.

Don't wait to see if symptoms stop. Get emergency help right away, because every moment counts. If you get a drug to break up the clot within 4.5 hours after symptoms start, you'll lower your chances of long-term problems.

If you have heart-related issues like high blood pressure or atrial fibrillation, pay close attention to these symptoms. If you have these conditions, you’re more likely to have a stroke. Learn more about how some arm problems can be related to your heart.

Chest Pain

We've all felt chest pain in some form, whether it's a dull throb or a sharp stab. Because it can be a sign of a serious problem, it's important to get medical help right away. Chest pain or pressure can be a sign of a heart attack or heart disease, especially if it happens when you’re active.

People who've had heart-related pain describe it as a burning, full, or tight feeling in the chest. It's sometimes a searing sensation in one or both arms that can move up into the neck, jaw, and shoulders. The discomfort can last for more than a few minutes, get worse when you're active, go away, and then come back.

Often, chest pain doesn't have anything to do with your heart. It could be due to things like heartburn or other digestive issues.

Don't try to tough it out or wait for it to go away. See a doctor right away if you have new or unexplained pain in your chest. Learn more about other causes of chest pain.

Tenderness and Pain in the Back of Your Lower Leg

This can be a sign of a blood clot in your leg. It's called deep vein thrombosis (DVT). It can happen when you have a condition that affects how your blood clots. You can also get one if you’ve been sitting or confined to bed for a long time. Pregnancy, using birth control pills, smoking, and being overweight also can make it more likely.

If you have a clot, you might feel pain or tenderness. The area might be swollen. Your skin might feel warm, or it could look red.

It isn’t uncommon to be sore after exercise, but get medical help if you notice swelling, warmth, and redness. DVT can be serious. Blood clots in your legs can break off, travel through your bloodstream, and block blood flow to your lungs. Doctors call this a pulmonary embolism, and it can be deadly. Learn more about blood clot symptoms and how to tell if you have one.

Blood in Your Urine

There are several reasons you might see blood when you pee.

If you have kidney stones, blood can make your urine pink or reddish. These small crystals that form in your urine can cause a lot of pain in your side or your back.

Internal Medicine, Cardiovascular Disease, Interventional Cardiology

Your doctor may take a CT scan or do an ultrasound to see them. Some kidney stones will pass on their own, but the wait can be painful. You might need a procedure to break up larger ones.

If you see blood in your urine, have to pee more often, or have a burning sensation when you go, you may have a urinary tract infection in your bladder or kidney. Get help right away. This condition can lead to kidney damage and more serious problems.

Blood in your urine can sometimes also be a sign of other illnesses, including bladder or kidney cancer. Learn more about bladder cancer symptoms.

Wheezing

If you hear a whistling sound when you breathe, contact your doctor. Wheezing could be a sign of asthma, a lung disease, a severe allergic reaction, or exposure to chemicals. It could also signal pneumonia or bronchitis.

Treatment depends on the cause. For example, if asthma’s to blame, an inhaler could be part of your treatment plan to stop flare-ups. Learn more about the causes of wheezing.

Suicidal Thoughts

If you feel hopeless, like there's no way to solve your problems, reach out for help right away. It can make you feel better to talk to a trained counselor.

Call 911 or a suicide hotline number. In the U.S., call the National Suicide Prevention Lifeline at 800-273-TALK (800-273-8255). It's free and available 24 hours a day. It's private, so you can feel comfortable talking about how you feel.

You can also walk into an emergency room or walk-in clinic and ask for help. A doctor or counselor can refer you to a professional who can help. Learn more about the warning signs of suicide.

SOURCES:

UCSF Health: "Stroke Signs and Symptoms."

Rush University Medical Center: "10 Symptoms You Shouldn't Ignore."

Mayo Clinic: "Stroke," "Chest Pain," "Deep Vein Thrombosis (DVT)," "Suicide and suicidal thoughts."

Cleveland Clinic: "Atrial Fibrillation (Afib)," "Wheezing."

American Heart Association: "Symptoms and Diagnosis of Venous Thromboembolism (VTE)."

National Institute for Diabetes and Digestive and Kidney Diseases: " Hematuria (Blood in the Urine)," "Kidney Infection."

Up-to-date: "Kidney stones in adults (Beyond the Basics)."

National Suicide Prevention Lifeline.