Category: Health

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Stress, Memory, and the Brain

A common characteristic of stress is forgetfulness and disorientation. Most people accept that bouts with anxiety or worry will result in diminished cognitive returns. However, many do not realize that chronic stress can affect memory and cognitive health.

According to medical research on people and animals, there is a direct correlation between stress and brain function, particularly with how the brain processes information. Whether real-life stress or manufactured stress in a lab setting, the research demonstrates how stress interferes with attention, cognition, and memory.

Studies also show a correlation between stress, emotional states, and inflammation. The effects of stress are both psychological and physical, and it is common for chronic sufferers to experience health problems, including brain and heart diseases.

The Brain and Stress

Before you can understand the effects of stress on thinking and memory, you must acknowledge some of the fundamental processes of the brain. The brain compromises several parts that perform individual tasks and operate as a whole. Therefore the brain is not a single unit. The general understanding from this singular observation is when one part of the brain takes center stage; the other parts give up some of their collective energy to focus on the primary task.

When in a dangerous, stressful, or emotionally taxing situation, the amygdala, or survival guru of the brain, takes over. The other parts of the brain tasked with memory and higher-order tasks receive less energy, meaning they are less capable at the moment. Many scientists speculate survival mode is the reason people can become more forgetful when under stress, possibly experiencing memory lapses depending on the trauma of the event.

Stress and Long-Term Brain Changes

Chronic stress can rewire the brain over time. During the study of animals, scientists noticed a measurable decline in the activity of the prefrontal cortex and other parts of the brain responsible for higher-order tasks. The results were the opposite for the amygdala and the parts of the brain responsible for survival.

Scientists liken the changes to exercise. A person should expect the muscle groups they focus on to develop more than those they don't. The same happens for someone experiencing chronic stress. The parts of the brain getting the most focus are those associated with survival; therefore, these areas develop while areas tasked with complex reasoning and thought take a backseat.

Differences in Stress Types

You cannot dispute the effect of stress on the brain because it is well-documented. However, determining the type of stress that leads to damage or memory problems is not as clear.

Stress is broadly defined and typically accounts for all variables of the term. Using too broad a definition is problematic because the circumstances surrounding occurrences of stress can vary greatly. For instance, anxiety before an exam is short-lived, and most scientists hypothesize it will not lead to problems later, but the trauma of a car accident can have lasting psychological and physical injuries.

Stress Management Is Necessary for Reduced Risks

The one constant throughout leading research is stress' adverse effects. The best thing people can do to reduce the potential risks of long-term or chronic stress is to find ways to mitigate it.

Mindfulness, meditation, and exercise are all potential remedies for stress. While most people struggle to find personal time in today's 24/7 world, you need to find moments for personal care, even if it is just five minutes of quiet in your office chair.

What are your favorite ways to destress?

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The Health Benefits of Speed-walking: Why You Should Try It

Speed-walking or racewalking is an Olympic sport. This year, it is gaining some attention as Mexico continues to show its power as a competitor and champion in the endurance activity. While you might not follow the Olympics and might not care who is the reigning speed-walking champion, you might be interested in the health benefits from the activity. Speed-walking is a low-impact, moderate aerobic activity that can improve overall health and mobility. Additionally, it can benefit weight loss goals.

Why Speed-Walking Is Healthy

Although the activity is associated with intense cardio, speed-walking is likely more related to moderate levels of oxygen and blood flow. That means it can help with circulation, allowing your heart to beat at a slower pace and helping you avoid the shortness of breath that can be common with vigorous cardio workouts.

As opposed to high-intensity cardio workouts, speed-walking offers lower levels of oxygen intake that help the heart and blood vessels do their jobs. The low intensity of the exercise means you can sustain the activity for a longer period without becoming winded or fatigued. Therefore, speed-walking ultimately provides a longer duration exercise at sustained levels, which is beneficial to weight loss, balance, and mobility.

How Does Speed-Walking Compare to Other Exercises?

Categorized in the same class of low-impact aerobic activities like walking, jogging, and running, speed-walking is an interval-type workout that can help you build strength and endurance in your muscles, work on your balance, improve your mood, and improve your sleep. In addition, it can help you burn calories and reduce stress.

While speed-walking is an easy and enjoyable exercise for any age and fitness level, you should still be cautious and do the proper research, ensuring you are physically ready for the activity. Like a long-distance run, speed-walking can help build stamina and endurance but can also lead to injuries if you are not properly trained and are not mindful of your body. Before starting any new exercise routine, talk to your doctor to determine if it is a good fit.

The Benefits of Speed-Walking

There are many benefits to this physical activity, and it does not need to take up a lot of time to reap the rewards: 30 minutes per day or 150 minutes per week. While the exercise is an endurance workout, it has several benefits beyond stamina. Researchers have found that speed-walking can reduce the risks associated with osteoarthritis and osteoporosis by strengthening the bones and muscles in the legs. Additionally, walking has been shown to boost heart rate and increase blood flow to muscles, aiding in cardiovascular fitness. Walking can also improve insulin sensitivity and aid weight loss efforts.

Speed-walking might be experiencing some added interest from Olympic coverage, but it will always be an efficient form of exercise. The simple truth is that walking is more accessible than running, and it is less dreaded than other forms of aerobic activity. If you are interested in burning calories and improving cardiovascular health while increasing your stamina, speed-walking is for you.

What are some other unique exercises you have heard of and want to try?

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Why I Am a Fiber Enthusiast

There always seems to be some new discovery in the world of health and nutrition, doesn’t there? Every so often, we hear about a new and exotic ingredient that can solve all our healthcare woes and help us finally slim down and enjoy optimal health. But what if the most effective solutions aren’t new at all?

I assert that fiber is one of the familiar ingredients we’ve highly underestimated in our society. While we’ve been searching for the newest and greatest health-promoting ingredients, fiber has been waiting around and hoping we’d slow down and notice its incredible health qualities. Unfortunately, 95% of Americans don’t get enough fiber in our daily diets. In fact, few of us come close to the recommended 20-30 grams of fiber we should be eating every day.

If you don’t know what fiber can do for your health and weight goals, you’re in for a surprise! Here are a few of the top reasons why I am now a fiber enthusiast.

Fiber Helps Maintain a Healthy Weight

Who doesn’t want to have an easier time maintaining a healthy weight? The battle of the bulge is a challenging one for many of us, which is why we should try to consume the recommended amount of fiber every day.

Foods that are high in fiber tend to fill us up more effectively than foods with little to no fiber. So if your current diet leaves you feeling famished all day long, the secret may be as simple as eating more fiber! High-fiber foods also tend to have fewer calories than the same volume of low-fiber foods.

Fiber Helps Lower Cholesterol Levels

It’s no secret that keeping your cholesterol within a healthy range can be challenging as you grow older But fiber can help. Studies reveal that foods high in soluble fiber (such as flaxseed, beans and oats), may lower “bad” cholesterol (low-density lipoprotein) and total blood cholesterol levels. It may even help reduce inflammation and blood pressure while it’s at it!

Fiber Normalizes Bowel Movements

Nobody likes to talk about their bowel habits, but if you struggle to stay regular, it’s time to eat more fiber! Dietary fiber softens the stool and increases its weight and size so it passes more easily. Eating sufficient fiber can also help you out if you tend to get diarrhea often because it absorbs the excess water.

Fiber Helps Control Blood Sugar

If you’re diabetic or pre-diabetic, eating high-fiber foods can slow down your body’s absorption of sugar and help control your blood sugar levels. If you don’t have diabetes, eating a healthy diet that includes sufficient insoluble fiber may help prevent you from developing the disease in the first place!

Fiber May Prevent Certain Diseases

We are all destined to die sometime, but that doesn’t mean we can’t fight for greater longevity. Consuming dietary fiber (especially cereal fiber) is associated with a reduced risk of death from certain diseases (such as cancer and cardiovascular disease).

How Much Fiber You Should Take

Here are daily fiber intake recommendations for adults (as provided by The Institute of Medicine):

  • Men (ages 50 or younger): 38 grams/day
  • Men (Ages 51 and older): 30 grams/day
  • Women (Ages 50 or younger): 25 grams/day
  • Women (ages 51 or older): 21 grams/day

You can determine how much fiber you’re getting each day by looking at food labels and looking up the nutrition information of foods that aren’t prepackaged (such as produce).

Good Sources of Fiber

There are a lot of delicious sources of fiber you can turn to if you need to increase your intake. They include:

  • Nuts and seeds
  • Whole-grain products
  • Vegetables
  • Fruits
  • Peas, beans and other legumes

It’s best to get your fiber from whole foods whenever possible. If you’re ready to start experiencing the many health benefits fiber can offer, start digging in to healthy, fiber-rich foods today!

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The Healing Power of Foot Massages

There’s no denying a nice foot massage can feel heavenly. But would you be surprised if I told you a foot massage can actually help heal your body and mind? It sounds kind of hokey, right? That’s what I thought too … at first. But after some research and first-hand experience, here’s what I have come to understand about the healing power of foot massages.

Improves Circulation

If you sit a lot, your legs and feet are probably impacted by reduced blood circulation. Many of us live fairly sedentary lifestyles due to desk jobs or even binge-watching our favorite television shows. Wearing shoes that are too tight can also impact blood circulation in our feet and legs.

The cells in our feet and legs require oxygen from good blood flow to remain healthy. Fortunately, we can help reverse some of the damage caused by inhibited blood flow by getting regular foot massages. A foot massage stimulates the lymphatic system and helps improve blood flow—and thus oxygen flow—to the feet.

Reduces Pain

As we age, our feet become more achy and painful. Think about how we manage pain in our necks or backs. We get massages, right? We should do the same when we’re feeling discomfort in our feet. Massaging the soft tissues as well as the joints of the feet can help relieve our pain to some degree. If you tend to have cold feet, you may also notice that they feel warmer after a nice foot massage.

Supports Better Sleep

You may be wondering how rubbing your feet can lead to better sleep. Well, when you rub your feet (or better yet, have someone else do it) after a long day, you’ll start to feel more relaxed. Foot massages help relieve feelings of fatigue and stress. As these feelings subside, you’re in a much better position to fall asleep more easily and achieve deeper levels of sleep.

If you feel wound up before bed and have a difficult time getting the shuteye you need to maintain good health, try getting a soothing foot massage immediately before bed. Your sleep quality will likely improve as a result of your nightly foot massages.

Reduces Fluid Retention

Do your feet ever feel kind of squishy and fat after sitting or standing for a while? If so, you probably have issues with fluid retention. It is in your best interest to get the fluids in your body moving again. One way to do this is by getting regular foot massages. This can help reduce swelling in the ankles and feet.

Fights Depression

There are some activities that release endorphins into our bodies. These endorphins help us feel good and can fight off depression. A good foot massage is one of the many activities that can flood our bodies with endorphins.

If you’re feeling down, you may be able to boost your mood significantly by getting a quality foot massage. For those of us who tend to feel more depressed during the cold winter months, it becomes especially important to boost endorphins whenever possible.

If you can’t get your partner to massage your feet regularly, try pampering yourself and scheduling regular foot massages at a nearby spa. Your mental and physical health is well worth the modest expense. While you’re at it, why not get a full body massage and experience the stress-busting benefits?

You can also give yourself regular foot massages by sitting comfortably in a chair and putting the top of one of your feet on the opposite thigh. Then, drizzle some massage oil onto your foot and use both hands to gently knead your tired muscles and joints. Give it a try and see for yourself how regular foot massages can heal your body and mind.

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The Best Ways To Wake Up (Besides Coffee)

Are you missing your morning coffee? It’s one of the hardest things to give up when the doctor says so. The good news is that you don’t need caffeine to enjoy a spring in your step. Try these tips instead.

1. Drink a Cool Glass of Water

I honestly didn’t believe this would work until I tried it myself. It’s amazing!

Before you get dressed for work or eat breakfast, drink a glass of cold water. It makes you feel alert and energized in no time.

Most people wake up dehydrated, which is why we feel sluggish and tired in the morning. Staying hydrated gets your brain in gear when you start to feel sleepy at work.

2. Get Moving

You know that your body requires a constant supply of oxygen, but do you know why? Oxygen helps your cells produce energy. The more oxygen floating around, the more energized you feel. It’s like connecting a charger to your phone’s battery.

To give oxygen levels a boost, do cardio exercises:

  • Turn on some swing music or salsa and dance around in your socks
  • Take your dog for a 10-minute walk
  • Walk up and down the stairs at work a few times.

Any exercise that increases your heart rate can wake you up and increase your energy levels. It doesn't need to take a ton of time.

3. Eat Something Crunchy or Chewy

The next time you feel like you’re going to doze off during an important meeting, head to your desk for just a second and munch on a quick snack. The crunchier or chewier the better.

Just chewing makes you feel more alert. Plus, it boosts the blood flow to your brain, giving you supercharged mental focus. Personally, baby carrots, apple wedges, celery sticks or almonds do the trick. Some people like chewing gum more.

4. Skip the Sugar and Grab Some Protein

Many people reach for a candy bar when they’re feeling drained. This is one of the worst things you can do. Sugary foods give you a sudden rush of energy, but it doesn’t last long. After that short spike of blood sugar comes a depressing, exhausting crash that makes you want to sleep all afternoon.

Protein has the opposite effect. Instead of making you crash, it keeps you going strong for hours. Here are my favorite sources of quick and easy protein:

  • Jerky
  • Peanut butter and celery
  • Almonds, cashews, pistachios and peanuts
  • Pumpkin seeds
  • Greek yogurt
  • Portions of favorite cheese
  • Hummus with veggies

If sugar is a matchstick, then protein is a candle. A little protein snack keeps you satisfied all morning or all afternoon. You can concentrate better on your work and get project after project checked off your to-do list.

Fatigue Isn’t “Normal”

Some people feel tired so often that they start to think it’s normal. “Everybody is exhausted right now,” they say. I’m here to tell you that it’s a bunch of baloney.

If you’re tired all the time, it means your body is running low on nutrients, your muscles are begging for more physical activity or you’re having trouble sleeping.

Find out what’s tiring you out and do something about it! These tips can get your blood pumping again, and that feels amazing.

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When Should You Drink Water, and Are You Drinking Enough?

Many dieticians and nutritionists believe people often require more water than they get, even following federal guidelines — eight glasses per day. According to Sarah Krieger, a registered dietician nutritionist, a more accurate or adequate model is to take half of your body weight and drink that in ounces, meaning a 140-pound individual would drink 70 oz. 

The National Academies of Sciences, Engineering, and Medicine makes the process even easier, recommending men drink a minimum of 13 cups of fluids per day and women drink nine or more. In other words, men should aim for 104 oz. and women for 72 oz. 

How do you fit all that liquid into your day? First, pay attention to the wording. The suggestion is for fluids, not just water. However, it is crucial to up your water intake, and that is a straightforward process when you know the most optimum times to drink.

Wake-Up 

Many people do not realize they wake up in the morning already dehydrated. You do not drink for the eight hours you are asleep. Therefore, help your body replenish itself by drinking one to two cups of water when you wake, eight to 16 ounces. 

Once you have one or two cups, feel free to make yourself a cup of coffee. Coffee also counts toward your fluid intake for the day.

Pre-Meal, Mealtime, and Post-Meal

Many studies suggest that drinking water can help regulate and mitigate hunger. Therefore, many experts recommend having a cup of water before, during, and after a meal. 

By drinking a glass of water before your meal, you effectively lubricate your insides, which will ultimately help with digestion. However, you also prefill your stomach, meaning you are less likely to overindulge during the meal. 

Drinking water during your meal will also help with digestion. It also provides lubrication for your throat, making it easier to swallow food. 

Finally, drinking a cup of water after a meal ensures optimal digestion and helps reduce the risk of sudden hunger pangs. Therefore, drinking water in this way ensures you stick to a meal plan and avoid consuming empty calories between meals.

Midafternoon Slump

It is natural to feel a bit of a slump around 3:00 pm. While this slump often results in the afternoon consumption of coffee, it is best to stay away from caffeinated beverages. Consuming caffeine late in the afternoon can affect sleep later. 

What most people do not realize is that slumps can stem from dehydration. Dehydration can also result in irritability, hostility, confusion, etc. Therefore, it is best to help your body stay steady and alert by consuming more water.

Pre-Workout, Workout, and Post-Workout 

Do you workout before or after work? Regardless of when you exercise, drinking water is a crucial component of your routine. 

While you will want to drink water before your routine, make sure you allow your body enough time to process the fluid. Drinking a cup of water immediately before hopping on a treadmill will likely result in bloating and discomfort. Instead, drink a cup of water 30 minutes before you begin. 

You will also want to hydrate during your workout. However, do not gulp water. Take sips. Drink slowly during your routine to prevent getting sick or feeling uncomfortable.

Bedtime

You should also bring a glass of water to bed, only taking a couple of sips before lying down. Too much water before bed will lead to sleep disruptions. 

Are you an avid water drinker? Share your tips for staying hydrated throughout the day.

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Eat These 4 Lycopene-Rich Foods for Longevity!

Lycopene is an amazing antioxidant related to vitamin A. This natural compound is what gives some fruits and veggies their pink or red color. Some studies suggest that lycopene can have powerful protective effects on the body:

  • Lowering bad cholesterol levels
  • Keeping blood vessels flexible and healthy
  • Helping you avoid heart disease
  • Reducing the risk of lung and prostate cancer
  • Slowing the growth of breast cancers
  • Delaying the development of cataracts
  • Keeping your eyes healthy as you age
  • Helping prevent Alzheimer’s disease and memory loss

OK, so you're convinced. But where can you find this perfect pink superstar?

1. Tomatoes

A diet with abundant tomatoes is guaranteed to be rich in lycopene. You can enjoy countless different varieties, including melt-in-your-mouth cherry tomatoes and tangy Roma tomatoes. Here are a few fun facts to maximize the lycopene in tomatoes:

  • Cooked tomatoes have more lycopene than fresh.
  • Sun-dried tomatoes are packed with lycopene.
  • The amount of lycopene increases as tomatoes ripen.
  • Your body absorbs lycopene better when accompanied by healthy fats, such as extra-virgin olive oil.

In case you’re wondering, tomato paste and spaghetti sauce also have lots of lycopene, so you don’t have to make Italian favorites from scratch to benefit. That said, be careful with excess sugar or salt in processed tomato products.

2. Watermelons

Remember: If it’s red, it probably has lycopene! Watermelons are no exception. Feasting on this delicious, juicy summertime favorite can give you a whopping 7 mg of lycopene per cup, plus lots of vitamin C. This fruit is low in calories and great for staying hydrated on hot days.

Many people enjoy watermelon as a healthy snack or dessert option, but you don’t have to stop there. This tasty fruit works great in savory recipes, too, breathing life into garden salads and Mediterranean feta on toast.

Many Indian recipes feature watermelon also. Did you know you can sauté watermelon chunks (cooking boosts lycopene) with garlic, turmeric and other spices for a mouthwatering curry? Creamy yogurt, watermelon and mint are another classic combination.

3. Red Bell Peppers

Red peppers aren’t exactly overflowing with lycopene, but they provide a decent amount. What makes them a great choice for your diet is how versatile they are for cooking. Pizza, fajitas, tacos, stir-fries, kebabs, burgers and salads barely scratch the surface of the possibilities!

4. Pink Guavas

If you’ve never tried this marvelous, sweet fruit, you don’t know what you’ve been missing. It has a wonderful flavor similar to a combination of strawberries and pears. Even better, just one pink guava gives you over 5 mg of lycopene, which is more than fresh tomatoes.

Of course, not everyone has access to guava at their local farmers' market. If you live in a warmer state, such as Florida or California, you may have an easier time. Generally speaking, anywhere you can find papaya, you can also find guava.  Another option is to buy unsweetened guava juice.

More Lycopene

With so many benefits, it’s no surprise that some health professionals believe that making sure you’re getting enough lycopene probably helps you live longer. No wonder Italian grandmas with their fresh tomatoes live so long!

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Top 3 Chair Exercise To Start a New Fitness Routine

Many people struggle to maintain adequate exercise routines. Work, family obligations and health can all interfere with even the best intentions. If you are coming back to fitness after some time away, you should consider taking it slow. Focus on easing back into routines. The best and safest way to ease into an exercise routine is by performing chair exercises. You can find many effective whole-body chair workouts, but why not start with only a few exercises?

1. Calf Raises

Calf raises are a common leg exercise that you can perform while seated. While sitting tall, plant your feet firmly on the floor at about a hip distance apart. Look ahead, and engage your core. Lift the heel of your right foot off the floor while maintaining contact with your toes. Raise your calf as high as you can and engage the muscles. Hold the position for 20 seconds. Lower the heel and repeat the movement 10 more times. Repeat the exercise with the left leg when finished with the right leg. Do a minimum of three sets per leg, 10 reps each set.

To make the workout even more challenging, perform two additional sets with both legs simultaneously. Do not rush the exercise; move slowly through each movement and engage the muscles.

2. Hip Marches

Hip marches give people a way to perform modified cardiovascular exercises. They also provide opportunities to improve hip flexibility. According to personal trainers, hip marches are straightforward exercises with minimal risk of injury, making them suitable for aging adults and beneficial for all.

Start in the same position as you did with the calf raises. You need to keep your torso tall and your abdominal muscles engaged. Some people find it helpful to push up slightly on the chair's armrest, keeping a straight back and remaining seated. Imagine marching down the street or across a stadium field. Lift your knee as high as you can. Hold your knee in position briefly before lowering it back to the ground. Do the same march simulation for the opposite leg.

Because this is a cardiovascular exercise, you'll want to repeat the movement at least 20 times. After 20, take a small break before repeating the exercise. You should repeat the exercise two or three times.

3. Sit-and-Stands

Professionals consider sit-and-stands as a precursor to squats. While often included in exercise routines for seniors to help improve and maintain mobility and strength, these faux squats can help anyone improve leg strength, balance and control.

Sitting in a sturdy chair, assume the starting position of the previous two exercises. You want to avoid using your arms and hands as much as possible, engaging the core and using your legs instead. While leaning forward from the hips, push your weight down into your feet. Extending through your legs and engaging your core, straighten your body, ending in a standing position. Then, push your hips backward and allow your knees to bend as you slowly and carefully lower yourself back into the chair. Repeat the sit-and-stands 10 times, and perform two to three sets.

Chair exercises provide an excellent and safe way to ease back into an exercise routine after time away. Talk to your primary care physician first if you want to start a new fitness regimen.

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6 Sneaky Signs of Heart Disease

Many people are aware of the classic signs of a heart attack, but they are not as familiar with the symptoms of heart disease, often described as the silent killer. For anyone with a family history of heart disease, it pays to understand some of the less obvious indicators of the illness.

1. Horizontal Breathing

Can you breathe when lying on your back, or is it a struggle? If it is challenging, does your breathing improve when you sit up?

Struggling to breathe when lying flat can suggest fluid in the lungs, which is an indicator of heart failure. Essentially, trouble breathing results from blood redistribution. When the body is flat, the heart struggles to pump the extra blood volume, leading to increased fluid in the lungs and shortness of breath.

If you experience this symptom, contact your doctor immediately. The condition is known as orthopnea and requires medical attention.

2. Leg or Hip Pain

While leg and hip pain can stem from arthritis or physical fitness issues, it can also result from circulation issues, originating from peripheral artery disease. Blockages in the leg arteries cause pain in the legs. While blockages in the legs do not mean definitive clogged arteries in the heart, it is likely there are cardiac blockages.

3. Swollen Ankles

If the heart isn't pumping efficiently, fluid can build up in the legs causing swelling in the ankles. According to one study, adults with symptoms of fluid in the lower extremities, even with no history of heart disease, experienced future heart failure incidences.

Medical experts explain that swelling in both legs usually indicates a symptom of heart failure. Swelling in one leg can indicate a blood clot or infection. If you experience swelling and shortness of breath, contact your docto

4. Fatigue

Heart disease can cause extreme fatigue. If you experience tiredness when doing everyday activities, you might have an obstructed coronary artery. Women often cite chronic fatigue as the first symptom of heart disease. Fatigue can also stem from low blood flow. Call your doctor if you seem unusually tired, especially during routine activities.

5. Bad Breath

The mouth contains bacteria, but if the bacteria get out of control, they can cause bad breath. Chronic bad breath is a sign that the bacteria might be at a point where it can affect your overall health because it enters your bloodstream, which can affect your heart health.

6. Nighttime Urination

While nighttime urination usually increases with age, it can be a sign of heart issues. When your heart is weak, it can struggle to pump blood to the kidneys, resulting in fluid buildup in other areas of the body. At night, because you are lying down, gravity contributes to more fluid to the heart, causing the need for more fluid filtration and creating a need to urinate.

The above symptoms are not the only symptoms of heart disease. If you have a history of heart disease or have experienced any of the above symptoms, contact your doctor.

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Food Labels: How To Read Them Without Being Tricked

As a health-conscious consumer, you may rely on food labels to inform you of what you put into your body. While it’s good practice to always read food labels, it may discourage you to learn that labels aren’t always transparent. Many labels are purposely complex — and spare — so as to hide the true nutritional value (or lack thereof) of the products within the packaging. So that you don’t fall victim to misrepresentations, it may be worth your while to learn how to interpret food labels accurately. Below are a few tips to help you out.  

Always Check the Serving Size

If you rely on food labels to tell you how much of any given ingredient is in a certain product, it’s crucial that you don’t rely on the numbers alone. First, check out the serving size information.

Most packaged foods contain more than one serving. For instance, a can of soup typically contains two servings. A box of Cheez-Its contains 12 servings. You can generally find both the serving size and the number of servings per container at the top of the food label. The nutritional values listed next to each ingredient apply to each serving, not the entire container. So, if a serving size of soup is half a can and you eat the whole can, you consume twice the amount of calories, fat and nutrients listed on the label.

Double Check the Calorie Count

In addition to highlighting serving size, most food labels like to draw attention to calorie counts. Because calories provide a measure of energy you gain from a serving of food — and because they directly contribute to weight goals — many health-conscious consumers strive to control the number of calories they consume on a daily basis. If you’re one such consumer, compare the advertised calorie count with the serving size. If a package asserts that the contents within contain 120 calories but the container contains 4 servings, the actual calorie count is 480.

Calculate % Daily Value

The % daily value refers to the percentage of the daily value of nutrients that each serving contains. More specifically, these values tell you how much a food or beverage contributes to your daily diet. The DVs are merely recommendations for how much of a particular ingredient you should consume or not exceed each day and are based on a 2,000-calorie-per-day diet. For example, if a food contains 3% cholesterol, it provides 3% of the total amount of cholesterol a person who needs 2,000 calories a day should consume.

The DV percentages can help you assess just how nutritional or non-nutritional a food or beverage is. DVs of 5% or less are low in nutrients. DVs of 20% or more, on other hand, have a high nutrient count per serving. That said, whether a food is good for you depends on which ingredients have high DVs. Foods with high % daily values of vitamin D, iron, calcium, fiber and potassium are nutritious. Foods that are high in sodium, saturated fats and added sugars, however, are not.

Ignore Front-of-Box Labels

If you take anything away from this article, let it be this: Ignore all the claims and assertions on front-of-box labels. Front labels are not regulated and often use misleading — and sometimes downright false — health claims to lure health-conscious consumers into making impulse purchases. If you think you are above falling for these tactics, know that research indicates that front-of-box health claims convince an overwhelming majority of people to purchase a product.

Manufacturers are tricky with their food labels. If you are serious about building and maintaining a healthy lifestyle, you need to outsmart them by learning how to read labels accurately.