BRCA Genes Affect More Than Your Breast Cancer Risk

BRCA gene tests have been prominent on the news lately. Do you need to get tested? This helpful guide can answer all of your questions about BRCA genes, including what they do and why they matter.

What Are BRCA Genes?

BRCA genes are an important part of your DNA. Everyone should have two healthy copies of the BRCA1 and BRCA2 genes. Both of these genes are designed to prevent cancer from appearing or growing. That’s why BRCA genes are sometimes called tumor suppressor genes.

The name BRCA (for BReast CAncer) is kind of misleading because these genes are connected to much more than breast cancer. They also help prevent ovarian cancer, prostate cancer, pancreatic cancer, melanomas and some rarer forms of leukemia.

What Is DNA?

DNA is the blueprint for your body. It gives your cells instructions on how to work properly. It helps your body build everything from strong muscles to smooth skin.

What Does This Have To Do With You?

Cancer is something both women and men should take seriously. Over 10% of women experience problems with breast cancer. In 2022, over 3.8 million women had been treated for breast cancer in the United States.

One of the biggest cancer risks for men is prostate cancer. Experts predict almost 270,000 new cases of prostate cancer in 2022. About 12.5% of men will develop prostate cancer at some point.

Why Are BRCA Genes Important?

BRCA genes protect your health in several ways:

  • Creating tumor suppressor proteins
  • Repairing DNA damage
  • Controlling cell multiplication
  • Keeping cell growth within healthy levels

BRCA genes are like factory managers making sure production equipment operates smoothly. Without supervision and maintenance, the machinery could go crazy. Similarly, cancer happens when cell growth goes out of control. That’s what tumors are.

What Things Trigger DNA Damage?

Many everyday things put your DNA in harm’s way, especially with today’s world so filled with environmental problems:

  • UV rays: Ultraviolet radiation from the sun can cause deep DNA damage. Health experts recommend wearing sunblock and sunglasses every time you go outside.
  • Toxic chemicals: From microplastics in the water to industrial chemicals in city air, many types of contamination can negatively affect your health. These dangers specifically hurt DNA.
  • Genetic malfunctions: Some people inherit defective copies of BRCA genes from their parents. These genetic errors can lead to mistakes with cell growth and healing.

What Are the Risks of BRCA Gene Mutations?

People who have defective BRCA1 and BRCA2 genes are at a much higher risk for certain types of cancers. It’s like having a defective security alarm for your home. It makes your body much more vulnerable to DNA damage.

Anywhere from 45%–72% of women with BRCA1 or BRCA2 mutations get breast cancer, compared to 13% in general. BRCA1 increases the risk of ovarian cancer from 1.2% to a whopping 39%. Men with defective BRCA2 genes have a 20% risk of prostate cancer.

Who Should Test for BRCA Gene Problems?

Before you rush out and get tested for BRCA malfunctions, you should know that the chance you have a problem is pretty small. Most people only have a 1 in 400 chance, or 0.2%. Your doctor may recommend a test if you have a family history of breast cancer, ovarian cancer or similar cancers.

5 Exercises To Help With Sciatica

People with sciatica often avoid exercising because they don't want to aggravate the condition. Unfortunately, avoidance makes the problem worse. Physical therapists recommend trying at least five exercises to improve mobility and reduce pain.

1. Pelvic Tilt

To perform the pelvic tilt, lie on your back. Bend your legs, bringing your feet toward your butt, and put your arms flat by your sides.

Before lifting your hips off the floor, tighten your core muscles. Putting pressure on your bike like you were pressing it into the floor, lift the pelvis and hips slightly and hold, remembering to breathe.

After a few seconds, release the hold, lowering your hips back to the floor. Repeat the exercise eight to 12 times.

2. Knee-to-Chest

The knee-to-chest exercise targets the upper thigh and lower buttocks. Again, lie on your back, legs bent and feet flat. Keeping one foot flat on the floor, lift the other, bringing the knee to your chest.

Your back should remain flat against the floor. Continue to hold the knee to your chest for about 30 seconds. After you release, do the same with the opposite leg. Repeat the exercise two to four times on each side.

You can increase the difficulty level by keeping one leg stretched and flat on the floor while lifting the other. Another version of the exercise requires lifting both knees to the chest simultaneously.

3. Glute Bridges

Glute muscles play a significant role in managing sciatic pain. If the muscles are too tight, they can press on the nerve. Glute bridges help to stretch and loosen the muscles.

Lie on the floor on your back. Bend your knees and place your feet about shoulder-width apart. Keep your arms at your sides, relaxed. Pushing into your heels, lift your hips. Your body should make a straight line from the knees to the shoulders. Hold the position for a few seconds before slowly lowering your hips to the floor. Do two to three sets with eight to 10 reps, and focus on form.

4. Standing Hamstring Stretch

Changing things up, you will need to stand for the hamstring stretch. Also, hold on to something to ensure balance and safety. This exercise is best used with a designated raised platform, like a stair step.

Stand tall with one foot on the step and the other on the floor. The toes on the step should point upward. Keep your back straight and lean forward slightly. You should feel tension or pulling in the hamstring area. Hold the position for 30 seconds.

Swap legs and repeat the exercise. Perform a minimum of two to three reps with each leg.

5. Deep Gluteal Stretch

The deep gluteal stretch might be a little challenging for those with limited flexibility. Like other exercises for sciatica, you will start on the floor with your legs bent. Raise your left ankle and rest it on your right knee.

With hands together and fingers laced behind your right thigh, pull the thigh toward your upper body. Your head and back should remain on the floor. Hold the position for 30 seconds before releasing and repeating on the opposite side. Perform two or three reps per side.

If you have sciatica, give any of the above exercises a try. However, talk to your doctor first.

6 Reasons To Consider Adding Hemp Seeds to Your Diet

Hemp seeds may not seem like a popular nutritional addition to your diet, but they are full of healthy protein, fats, and other vitamins and minerals. The seeds come from the Cannabis sativa plant, which is the same hemp plant that produces marijuana.

While hemp seeds contain trace amounts of THC, they do not have enough of the compound to induce psychoactive properties. Therefore, many professionals consider hemp seeds safe and beneficial.

Not convinced? Nutritionists point to at least six health benefits of hemp seeds as reasons to try adding them to your diet.

1. Nutritional Value

Hemp seeds are members of the nut family. Often called hemp hearts, the seeds have a mild, nutty flavor. Over 30% of the seed is fat, with much of that content being two essential fatty acids — linoleic acid and alpha-linolenic acid. Also, the seeds contain a fair amount of gamma-linolenic acid.

Besides a healthy fat content, over 25% of hemp seed calories come from protein. The high-quality protein source is richer than comparable chia seeds and flaxseeds.

Finally, the seeds are an excellent source of other vitamins and minerals. Some of the nutrients in hemp seeds include:

  • Vitamin E
  • Potassium
  • Magnesium
  • Sulfur
  • Calcium
  • Iron
  • Zinc
  • Phosphorous

2. Skin Condition Relief

As a resource of polyunsaturated fats and essential fatty acids, hemp seeds provide a good balance between omega-6 and omega-3. The balance between these essential fatty acids can affect the immune system.

Inflammation is an immune system response that can aggravate certain skin conditions, such as eczema. Hemp seeds can reduce symptoms of such conditions because it provides an optimum ratio of fatty acids. Also, some research indicates hemp seed oil can reduce the need for skin medication, relieve dry skin, and reduce itchiness.

3. Plant-Based Protein

As a complete protein source, hemp seeds provide all essential amino acids. They are also excellent protein options for people on plant-based diets. Researchers suggest hemp seeds provide protein amounts similar to beef and lamb by weight. For example, two or three tablespoons of hemp seeds are equivalent to about 11 grams of protein.

4. Digestive Health

Whole hemp seeds provide soluble and insoluble fiber, 20% and 80%, respectively. Fiber is crucial to a healthy diet. Unfortunately, shelling hemp seeds eliminates nearly all fiber benefits.

5. PMS and Menopause Relief

PMS and menopause can cause physical and emotional symptoms in up to 80% of women. Prolactin is likely responsible for many adverse PMS symptoms. Hemp seeds contain gamma-linolenic acid, which produces prostaglandin E1. Prostaglandin E1 can help reduce the effect of the hormone, easing menstrual symptoms. Also, some studies indicate GLA can help with menopause, but it is not yet clear how this works.

6. Heart Health

According to the CDC, in the U.S., one person dies every 34 seconds from cardiovascular disease. Hemp seeds can reduce the chances of heart problems with the amino acid arginine. The amino acid produces nitric oxide. The gas molecule forces blood vessels to dilate, lowering blood pressure and reducing the risk of heart issues.

Hemp seeds are excellent sources of fiber, protein, and other essential nutrients. Try adding a couple of spoonfuls to recipes every week. Talk to your doctor before adding any new food to your diet.

Intermittent Fasting Is Not All It’s Cracked Up To Be

The weight loss industry is worth $58 billion. The industry continues to push out new diets every year. Currently, people are jumping on another fad diet: intermittent fasting.

Intermittent fasting is a scheduled eating plan. Dieters alternate between intervals of severe calorie reduction and periods of normal eating. Advocates of the diet claim people can lose weight quicker, reduce inflammation, and limit other heart disease risk factors.

Critics claim the dietary fad is dangerous. Many health professionals worry about the physiological and psychological effects of prolonged intermittent fasting programs, and some suggest there are short-term risks.

Who is right about the diet, and is there only one correct answer? Some people seem to do well in the program, and others seem to fail quickly. While commitment to an intermittent fasting program is challenging, is it worth it?

The Risks of Intermittent Fasting

The reality is researchers still don't have a lot of information about the pros of intermittent fasting. On the positive side, medical professionals are all too familiar with the risks of fasting, especially when it becomes a habit.

Sleep Disruptions

Fasting can cause sleep disruptions. Several studies show that fasting reduces REM sleep, meaning you wake feeling less rested. REM sleep is also responsible for memory, learning capacity, and mood improvements.

Poor sleep can affect concentration and leave you feeling more irritable. Also, insufficient sleep can cause problems with blood sugar. It can also lead to obesity and toxin buildup in your brain.

Loss of Awareness

Fasting can cause your body to enter starvation mode, depending on the duration of the fast. The diet can reduce energy levels to conserve calories if you stick to intermittent fasting. Depending on how deprived your body is, you may feel adverse symptoms, such as:

  • Dizziness
  • Fatigue
  • Lack of focus
  • Fainting

If you are experimenting with fasting and feel or experience any of the above symptoms, you should eat something. The above symptoms are your body's way of telling you it needs food.

Loss of Muscle

When listening to advertising for intermittent fasting and similar dietary fads or products, you will often hear claims about how fasting can break down fat reserves. Sure, everyone wants to lose those few extra pounds, but the advertisements don't tell you that fat is not the only thing your body breaks down.

The human burns a combination of fats and carbohydrates. However, fat stores and carbohydrates only last about six hours before your body looks for alternatives. If you fast too often or too long, your body begins converting lean tissue into carbohydrates. Lean tissue is muscle.

While you will lose weight and look leaner, burning muscle and fat, you will also look frailer. This is because losing too much lean tissue is not healthy.

Increase in Stress

Fasting for too long and too often increases the body's cortisol production. Medical professionals refer to cortisol as the stress hormone.

When cortisol builds up in the system, it can negate any good intermittent fasting might be doing. For example, high cortisol levels can increase fat storage. As a result, many people might experience some weight loss in the first few months of fasting, but it will not last. Also, the body will begin storing as many calories as possible to prevent starvation and prepare for other moments of fasting.

The additional cortisol can wreak havoc on your system. You will probably feel tired, angry, depressed, anti-social, etc.

Intermittent fasting isn't a good choice for weight loss. While some people may find temporary success with it, the success is often short-lived. It is better to talk to your doctor about healthier options.

How Tastes Can Change With Age or Illness

The human palate is somewhat unique, with over 10,000 taste buds primarily on the tongue. Allowing the mouthwatering experiences of sweet, salty, sour, bitter, and umami — "yummy" or "pleasant savory taste" in Japanese — human taste buds provide the foundation for personal meal preferences.

Whether described as a picky or adventurous eater, many people assume their meal preferences are permanent. However, the reality is that taste buds diminish, change, and experience atrophy as people age.

During middle age, taste buds can decrease in size and sensitivity. For women, the change can occur in their 40s, but in men, it is around 50.

While age is the primary reason for changes in tastes, there are other possibilities. According to medical professionals, there are five likely culprits for changing preferences.

1. Illness or Infection

Bacterial or viral infections can cause a temporary change in your tastes. Upper respiratory infections affect the nose and airways. Congestion results in an inferior sense of smell, which can affect your taste.

Also, the medications you take to treat an illness can alter your perception of taste. Some medicines can cause dry mouth, affecting the taste buds. Some of the most common medications that lead to dry mouth and interfere with taste include:

  • Antibiotics
  • Antihistamines
  • Antifungals
  • Antivirals
  • Antidepressants
  • Anti-inflammatories
  • Antihypertensives

2. Nutrient Deficiencies

While it might seem unrelated, malnutrition can interfere with taste bud function. The nutrients associated with a loss of taste include:

  • Vitamin A
  • Vitamin B6 and B12
  • Zinc
  • Copper

3. Nerve Damage

Some nerves run from the mouth to the brain and handle the perception of flavor and taste bud function. If you experience damage along the nerve pathway, you can experience changes to your sense of taste.

Nerve damage along this pathway can occur because of injury or illness. Some of the most likely causes of nerve damage are:

  • Ear infections
  • Ear surgery
  • Facial nerve dysfunction
  • Dental procedures
  • Mouth surgery
  • Brain trauma

4. Medical Conditions

Medical conditions affecting the brain, mouth, or nose can interfere with tastes. Mainly, conditions affecting the sense of taste are nervous system disorders, such as:

  • Multiple sclerosis
  • Parkinson's disease
  • Alzheimer's

While primarily nervous system conditions affect the sense of taste and taste bud function, non-nervous system disorders can also cause adverse effects. One known disease that alters tastes is cancer and its treatments.

5. Smoking

Everyone knows smoking is terrible and can lead to disease and premature death. Some smokers do not realize that cigarettes and similar products can alter their taste buds. Chemicals, such as alkaloids and carcinogens, alter taste bud receptors.

The good news for smokers who want to quit is the function of taste buds seems to return with time. According to a 2017 study, people who quit smoking will experience lower taste sensitivity initially, but after about two weeks, taste bud function begins to return.

Research suggests that taste perception is typically constant other than with specific experiences like age, illness, nerve damage, health conditions, or bad habits. Taste bud regeneration occurs more frequently in adults than children, which suggests adults' sense of taste can remain reasonably consistent until middle age and older.

Your taste can change for various reasons, but it can return to normal. Contact your primary care physician if you experience rapid changes in taste perception or feel concerned about some flavor loss.

5 Signs Your Pelvic Floor Is Tight

Typically, when your muscles are sore, the signs are obvious. You experience pain and tightness in the area, possibly cramping and maybe muscle fatigue. While muscle tightness and tension can happen on your pelvic floor, the signs may differ from what you typically experience. In fact, many of the symptoms of a tight pelvic floor occur in other areas of the body, making it difficult for many to self-diagnose the condition. If you’re curious whether you live with a tight pelvic floor, assess your body for the following symptoms.

1. Difficulty Urinating

When your pelvic floor muscles are in balance, you may never think twice about your bladder function. This is because when you urinate, your pelvic floor muscles do all the work for you without you even having to think about releasing fluids. However, if your pelvic floor is hypertonic — meaning it is chronically contracted, shortened or tight — urinating may not come so naturally. When you sit down, you may have difficulty relaxing your pelvic muscles enough to release urine or to empty your bladder fully. In addition to being frustrating, this symptom can also cause discomfort, as it may result in you feeling a chronic urge to urinate.

2. Pain During Intercourse or Penetration

You may not experience any other symptoms of a tight pelvic floor, but if you live with a hypertonic pelvic floor, you will experience pain when something — whether it be a finger, penis or tampon — penetrates the vaginal walls. Upon penetration, your pelvic floor muscles should relax and lengthen to allow the object in. However, penetration is likely to cause extreme physical discomfort if the muscles are chronically tight.

3. Lower Back Pain

Lower back pain is a common but often overlooked symptom of a tight pelvic floor. Research shows that tightness in the pelvic region causes tension in the surrounding areas, including the lower back, pelvic girdle and hips. Evidence also suggests that weak pelvic floor muscles can also cause lower back pain, as the condition causes core stability issues.

4. Leaking Urine

Some people with a tight pelvic floor experience difficulties when trying to urinate, while others experience ongoing leaking. If your pelvic floor muscles are constantly contracted, they may be unable to close the urethra properly after urinating. This may result in continuous continency.

5. Constipation

A final surprising symptom of a hypertonic pelvic floor is chronic constipation. To release stool, both your pelvic floor and anal sphincter must work together to lengthen and relax enough for the stool to pass through the rectum and out of the anal opening. When the pelvic muscles are continuously contracted, they can’t perform their part of the job, thereby making bowel movements painful and difficult.

Relieving Pelvic Floor Tightness

A tight pelvic floor can cause significant pain and discomfort and drastically interfere with your everyday life. The good news is that loosening those muscles is easier than you might think. To effectively release tension, try doing the following:

  • See a physical therapist specializing in pelvic floor therapy, as they can help you pinpoint the issue and advise you on the best course of treatment.
  • Avoid Kegels, as Kegels will only contract your muscles further.
  • Do floor lengthening stretches, such as deep squat stretch and happy baby.

Pelvic floor tension can manifest strange symptoms throughout the lower half of your body. If you experience one or several symptoms, perform a self-assessment and try the above tips.

Possible Reasons the Weight Isn’t Coming Off Anymore

You’ve been steadily losing weight for the past few months when suddenly, the scale won’t budge by even half a pound. You cut back on a few calories and ramp up your exercise a bit to try to get back on track, but the scale still doesn’t move. In fact, it may go up a little! This type of scenario is all too common, and it’s enough to make even the sanest among us just a little bit crazy.

Though it may seem like a stroke of black magic, there’s usually a pretty reasonable explanation for why we stop losing weight. Once you realize the underlying cause, you’ll have a better idea of what you need to do to push past your frustrating plateaus. So without further ado, here are some possible reasons the weight isn’t coming off anymore.

You’re Not Eating the Right Foods

The old adage “calories in, calories out” is a bunch of malarky in my opinion. And it turns out many nutritionists agree with me. If you’re not eating very many calories, but what you do eat is devoid of the nutrients your body needs to thrive, your body is more likely to hold onto weight.

Instead of limiting yourself to 1200 calories of whey protein shakes, sweetened granola bars and processed foods, make sure your food choices are better for your body. You need plenty of nutrients from whole foods like whole grains (not white flour!), fresh vegetables and fruits, lean proteins and healthy fats.

The nice thing about switching to a whole foods way of eating is that you can get a lot more food for your allotted number of daily calories! Don’t believe me? Just hop online and see how many calories are in a slice of pizza versus a cup of broccoli. You may be shocked to discover just how well you can eat and how satisfied you can feel when you choose better sources of calories.

You’re Working Out Too Hard

I know, it can be tempting to step things up a notch when your weight loss slows down or stops altogether. But overtraining is counterproductive and can make things worse. It’s especially important to limit the cardio you do each day. Too much cardio can slowly eat away at your lean muscle mass, which will cause your metabolism to dip and you’ll lose fewer calories throughout the day.

To make sure you don’t run into this common problem, limit your cardio to a few days per week and make sure your sessions don’t go any longer than 60 minutes most days. You can still work out every day, but switch things up by adding strength training sessions. These will help build up your muscle mass so you boost your metabolism and burn more calories without even trying. That sounds like a win/win situation to me!

You Have Too Much Stress in Your Life

If you’re dealing with more stress than your body can handle, it will respond by pumping out a lot of cortisol. This stress hormone is an important one, but when it’s present at excessively high levels, it signals to your body that it should hold onto fat. High levels of cortisol are also associated with belly fat. So if you have a spare tire around your middle, it’s time to try meditation, yoga, or anything else that will help you manage your stress levels.

These are just a few of the most common reasons for weight loss plateaus. If you have stopped losing weight despite your best efforts, try addressing the above possible causes. Once you do, you’ll hopefully start to see the scale respond in a positive way once again.

Health Benefits of Getting a Pet

Pets can make life more enjoyable and fulfilling, but they’re also a lot of work. When you’re a little more “mature” like I am, you may wonder if you have the energy to look after an energetic little animal. If you’re on the fence about whether to go adopt a furry family member, science says the investment of your time and money is well worth it. I have learned that there are so many health benefits you can enjoy when you have a pet in your life. Here are some of my favorites.

Reduced Stress Levels

Stress is just a regular part of life for many people, but too much stress can cause a lot of health problems. Here are just a few of the dangerous health conditions linked to chronic stress:

  • Sleep problems
  • Weight gain
  • Muscle pain and tension
  • Headaches
  • Depression and anxiety
  • Memory and concentration issues
  • High blood pressure
  • Digestive problems
  • Stroke
  • Heart disease

Yikes! That’s a pretty ugly list if you ask me. It can be hard to reduce your stress naturally, but science shows that owning a pet lowers stress and improves heart health. If you have any doubt about that, all you need to do is snuggle with a cuddly puppy or play with a mischievous kitten and notice how your stress seems to melt away.

Increased Physical Activity

When you own pets, you’re responsible for making sure they get enough exercise for good health. This means that you’ll need to get out and exercise, too! Walking a dog is a great way to boost your physical health and make sure your cardiovascular system is always being tested and improved.

Even if you have a cat and you don’t take it for walks, you can still get in some exercise by playing with it. Try pulling a string around the house for your cat to chase. You’ll be surprised how quickly you can work up a sweat just trying to keep the string out of your cat’s reach!

Improved Mental Health

Poor mental health is a growing problem these days. Anxiety and depression rates are skyrocketing, and it’s easy to become the next statistic. But having a pet can help reduce your likelihood of developing a mental health disorder. If you already have a mental health disorder, a pet may help you manage it.

Being around pets can lower stress hormones that contribute to anxiety. Research shows that veterans who have post-traumatic stress disorder often feel an improved sense of well-being and better mental health when they have a service dog by their side.

Dogs have a sixth sense and know when you’re feeling down. That’s why they often come up and lick your face or curl up next to you when you’re sad or worried about something. If you want to have the longest, happiest life possible, the key may be to add a furry family member to the mix.

Decreased Loneliness

Many older adults live alone. A life of solitude can become very lonely. A loving pet provides an important sense of companionship. Pets are extremely loyal and make excellent companions for those who have lost a spouse or who have never married. Even empty nesters who have each other but no longer have children in the home can benefit from the companionship of one or more pets.

Having a pet can also make it easier to make friends with other pet owners in the neighborhood. Try taking your dog to local dog parks to become acquainted with other people in your area.

It’s easy to see why so many people choose to welcome pets into their homes. Even though they require time and money to care for, pets give back so much more to us.

How To Assess Outdoor Air Quality — and Why You Should

Before heading outside for a workout or enjoying the fresh air, you may take several steps to prepare for the outing. From checking the weather to putting on sunscreen to donning appropriate attire, there are several measures you may go through to ensure your comfort and safety while away. Yet, like so many others, you may overlook one crucial factor: air quality.

Most people automatically assume they enter a world of “fresh air" when they step outside. Unfortunately, this is not always the case. Several regions throughout the U.S. are affected by high pollution levels, which drastically reduce air quality. Air quality can still be poor in places not traditionally affected by pollution when certain environmental factors are present. Regardless of where you live, it’s important to know the air quality level in your region that day, as polluted air can adversely affect your health.

How Outdoor Air Quality Affects Your Health

Outdoor air — which is the air that flows from the ground level to miles above the earth’s surface — is a valuable commodity that provides life-sustaining gases and shields the earth from harmful radiation. However, when pollutants contaminate the air, they interfere with those essential gases and hinder its ability to protect the planet and its occupants. As a result, instead of breathing in healthy gases, humans and animals in polluted areas breathe in pollutants. These pollutants can compromise not just environmental health but also human health.

The effects of polluted air on human and environmental health are well documented. Below are just a few examples of how air pollution affects life on earth:

  • It has been linked to several human health effects, including asthma attacks, heart attacks, bronchitis, restricted activity days, respiratory symptoms, missed work and school days, and premature mortality.
  • It damages essential crops and reduces visibility.
  • It has been linked to increased incidences of acid rain.
  • It weakens the planet’s protective ozone layer, contributing to climate change.

Though only the first point demonstrates a direct effect on human health, the remaining points all indirectly affect you, your loved ones and your community.

How To Check Outdoor Air Quality

Checking outdoor air quality is as simple as checking indoor air quality. However, whereas with your indoor air quality, you can simply refer to your thermostat, you would refer to the air quality index with outdoor air quality. You can do this via an app, such as the FiltreteÔ Smart App, or a website, such as IQAir.

Regardless of which source you use, the index should give you a number between 0 and 500. This number refers to the level of air pollution present that day. A score of “0” means there is no pollution, while a score of “500” means the air poses an immediate danger to life. If air pollution is present, the index should identify what the pollutant is and how much of it is present.

Finally, the index should provide a five-color grading scale, with green meaning “clean” and red or maroon meaning “heavily polluted.” Each color code comes with specific advice for being outdoors.

Checking air quality levels before heading outside is simple yet can have a profound impact on your health. Prioritize your health and well-being, and take 30 seconds out of your day to check the air quality in your area before heading outdoors.

Top 5 Superstar Summer Fruits

Many people take the benefits of summer fruit for granted. When it comes to “health food,” veggies, leafy greens and herbs seem to get all the attention. Fruit may be sweet, but that doesn’t make it any less healthy. These summertime faves are just as wonderful for your body as they are for your tastebuds.

1. Cherries: Bite-Sized Body Protectors

Cherries are fun to eat and irresistibly delicious. There are many varieties, including Rainier, Bing, Morello and black cherries. Some are sweeter, others are on the tart side, but all have fantastic health benefits.

Tart cherry juice can reduce soreness, alleviate inflammation and joint pain, and speed up wound healing. It can also help you sleep better, thanks to high melatonin levels.

Cherries are a filling snack that helps you avoid the munchies, with 2 grams of protein and 3 grams of fiber per cup. They're amazing for lowering uric acid levels, which is a huge help (a 35% reduction in gout attacks!) for people with gout problems.

2. Watermelon: The Ultimate Refresher

This juicy summer favorite may be mostly water, but it also has many antioxidants, including lycopene and carotenoids. Lycopene is famed for protecting the heart and lowering blood pressure.

One of the best ways to use watermelon is as a post-workout refresher. Watermelon can improve circulation, physical performance and muscle recovery after exercise, plus help restore your body’s electrolytes.

Watermelon juice is a breeze to make in a blender. You can even add sparkling water or mint for extra pep.

3. Lemons: Tangy Little Recipe Helpers

The great thing about fresh lemons and limes isn’t just the abundant vitamin C they have. It’s how versatile these tart superstars are. Lemons work wonders in a variety of dishes:

  • Homemade vinaigrettes
  • Grilled salmon with basil and lime
  • Roasted lemon chicken
  • Pasta with seafood and lemon sauce
  • Lemon-garlic sweet potatoes
  • Lime-marinated fajitas
  • Garden salad with lime and cilantro
  • Zesty spiced pears

As far as health benefits go, citrus fruits can lower cholesterol levels, help some people avoid kidney stones, lower the risk of certain cancers and help you get more iron in your diet.

4. Passion Fruit: The Perfect Juice Fruit

This tropical fruit has a hard shell filled with gel-covered seeds. It’s rich in vitamin A, vitamin C, potassium, fiber and antioxidants, all with just 17 calories per fruit. These nutrients support eye health and healthy aging.

Instead of eating the seeds directly (though you can), most people use them to make refreshing juices. All you do is add the seeds/gel to your blender with some water, juice them and strain the seeds. Passion fruit is an excellent addition to green smoothies.

5. Blackberries, Raspberries, Strawberries and Blueberries: Anti-Inflammatory Powerhouses

Berries are the poster children of antioxidants. They’re some of the healthiest foods you can eat — period. In case you haven’t heard, antioxidants are special nutrients from plants that help strengthen your body’s defenses. As a result, they support smoother skin, better eyesight and a healthier heart.

Many scientists think that eating more berries helps you avoid brain fog. The same antioxidants that give berries their dark colors are great for long-term brain health, improving mental performance and memory and lowering the risk of dementia.

Eat Fruit Now!

Summer is the perfect time to sink your teeth into these juicy, tasty, healthy fruits. If you can't find fresh (or prices are crazy), remember that frozen fruits retain most of their nutrients.