Insomnia and other sleeping disorders affect many people throughout the world. There are many factors that affect this, like poor mental health, suffering physical health, as well as poor diet choices. What you eat greatly affects your sleep. While we all know that drinks like coffee and tea, basically ones that contain caffeine, should not be consumed too much and at an appropriate time if you want restful sleep. However, what about foods that help our sleep better?

Studies have shown that some fruits have properties that support good sleep. One such fruit is pineapple. Due to its unique tart-sweet flavor, pineapple is a popular tropical fruit enjoyed worldwide in fruit salads and even on pizza. Beyond its taste, pineapple offers significant health benefits, being a good source of immunity-boosting vitamin C and digestion-supporting fiber. But surprisingly, it might also help you fall asleep.

How Does Pineapple Help Get Good Sleep?

One of the interesting things about pineapple is its potential to encourage the body to produce more melatonin. Melatonin is a natural hormone that many people take as a supplement to help them fall asleep. If you prefer natural ways to improve your sleep, adding pineapple to your diet could be a great option. A study from 2013 showed a remarkable 266% increase in melatonin levels in the body after eating pineapple.

Experts explain that to get the best sleep-promoting benefits from pineapple, timing is important. They suggests that eating pineapple about one to two hours before you plan to go to sleep might help you fall asleep more easily because the melatonin levels in your body tend to peak around two hours after you eat it.

Pineapple is rich in an amino acid called tryptophan, which our bodies use to make serotonin. Our bodies can't produce tryptophan on their own, so we need to get it from foods we eat. Serotonin is a "feel-good" brain chemical that plays a big role in helping us relax and sleep soundly.

Other Health Benefits of Pineapple

Our brains also need serotonin to make melatonin, the hormone that signals to our brain that it's time to sleep. Additionally, pineapple contains vitamin B6, which helps our bodies convert tryptophan into serotonin more efficiently, further supporting the production of this important sleep-regulating hormone.

While pineapple might not replace your entire bedtime routine, it can be a helpful and natural addition if you're looking for a gentle way to improve your sleep. This tropical fruit is refreshing and has a bit of a tang, but it can also be a sweet and healthy alternative to traditional desserts, all while supporting your body's natural sleep-wake cycle for more restful nights.

Ways You Can Enjoy Pineapple In Your Diet

It's simple to include pineapple in your nighttime routine. You can try the following ways:

• You can chop it up and sprinkle it with cinnamon for a tasty and balanced evening snack.
• If you prefer a drink, try mixing pure pineapple juice with some bubbly water, especially in the summer.
• Keeping some cut-up pineapple in the fridge makes it easy to grab a few bites before heading to bed.

Gaining weight by eating too many lamb chops or beef burgers is not the only risk. A new study published in Molecular Nutrition & Food Research suggests that red meat might be less of a comforting indulgence and more of a gut irritant. According to researchers at Capital Medical University in China, diets overloaded with pork, beef, or mutton could stoke inflammation inside the digestive system, potentially worsening gut-related disorders.

The Experiment

Scientists turned to an animal model. Mice were fed a diet high in red meat before being given a chemical that induces colitis, a condition that resembles inflammatory bowel disease (IBD) in humans. Results showed that the red-meat-fed mice experienced significant weight loss, shorter colons, and visible tissue damage. Their immune systems also went into overdrive, flooding the gut with inflammatory cells. Essentially, the study found that when the gut is already irritated, red meat makes the fire burn hotter.

All Red Meat Counts

Before you point fingers at beef or lamb individually, the researchers clarify that the issue is not with one specific type of red meat. The effect was observed across the board, whether it was pork, beef, or mutton. The common thread was the way red meat in general seemed to intensify inflammatory signals in the gut.

Gut Bugs in Trouble

One of the most striking findings was how red meat tampered with the gut microbiome—the trillions of tiny organisms that work quietly to regulate digestion and immunity. In the study, mice on red meat lost beneficial bacteria, particularly those that protect the gut lining and keep inflammation low. In their place, harmful microbes took over, making the digestive tract more vulnerable.

Why This Matters for Humans

While the experiment was done in mice, the implications for humans are worth paying attention to. People with conditions like Crohn’s disease or ulcerative colitis often report flare-ups after eating red meat. The study offers a possible explanation for this: the combination of heightened inflammation and a disrupted microbiome makes the gut more sensitive. For those already battling IBD, red meat might be less of a protein-packed friend and more of a troublemaker.

The Moderation Mantra

Does this mean you should swear off meat forever? Not necessarily. The researchers were clear that the study does not prove red meat directly causes IBD or that it should be completely eliminated from your plate. Instead, moderation seems to be the golden rule. If you do enjoy red meat, balance it out with plenty of fibre, fruits, vegetables, and lean proteins such as fish or chicken. A varied diet gives your gut a better chance of staying healthy and less inflamed.

Handle with Care

Red meat has long been under scrutiny for its links to heart disease and cancer risk, and now gut health joins the list of concerns. While more human studies are needed, the findings serve as a gentle nudge to reconsider how often you pile your plate with steak or kebabs. Your gut microbiome is like a delicate ecosystem. Treat it kindly, and it will return the favour.

When it comes to healthy eating, bananas often get underestimated. We usually treat it as a quick snack, but rarely do we stop to appreciate just how powerful this fruit can be. Bananas are not just about curbing midday hunger pangs; they can help you gain weight the right way, support muscle recovery, and even improve digestion.

The Banana as a Natural Energy Bar

“Banana is one of the high-protein fruits. It is also called a natural energy bar because of its rich nutrient profile,” says Nutritionist Anushi Jain. She explains that bananas act as both a quick energy source and a way to sustain fullness for longer periods.

That is because bananas are packed with carbohydrates, dietary fibre, and natural sugars like glucose, fructose, and sucrose. Together, these make bananas an effective food for anyone looking to put on weight in a healthy manner. But it is not just calories that make them special. Bananas also deliver a solid dose of potassium, vitamin B6, magnesium, and antioxidants, all of which contribute to overall health while promoting muscle recovery.

Calories That Count

One of the simplest reasons bananas work well for weight gain is their calorie content. A single medium banana provides around 100–120 calories, making them a convenient way to bump up your daily intake. But the real magic happens when you pair bananas with protein and healthy fats.

“When combined with foods like nut butters, milk, or seeds, bananas become a balanced meal that supports both muscle building and gradual, healthy weight gain,” adds Jain. In other words, instead of relying on protein powders or supplements, you can simply slip bananas into your everyday meals for better results.

Bananas and Better Digestion

Bananas do not just help you add calories; they also help you use them well. “Bananas are high in calories and important nutrients like potassium, vitamin B6, and fibre. They also help with digestion, making it easier for the body to absorb nutrients,” explains Dr Shabana Parveen, Head of Dietetics at Artemis Hospitals.

This means that adding bananas to your diet is not just about eating more but also about ensuring your body makes the most of the food you consume. Proper digestion is the backbone of healthy weight gain, and bananas play a quiet but crucial role here.

Easy Ways to Add Bananas Into Meals

Another reason bananas are a favourite among nutritionists is their versatility. They do not demand elaborate recipes or complicated meal prep. “Bananas slip into meals effortlessly,” says Jain.

Here are some easy ways to make the most of them:

• Smoothies: Blend bananas with milk, nut butter, oats, or seeds to create a calorie-dense shake that doubles as breakfast or a post-workout booster.
• Breakfast Bowls: Layer sliced bananas over oatmeal, porridge, or yoghurt for extra creaminess and a burst of energy.
• Nut-butter Pairing: Spread peanut or almond butter on banana slices for the perfect protein-fat-carb combo.
• Desserts: Use mashed bananas in muffins, pancakes, or healthy energy bars as a natural sweetener.
• Post-workout Snack: Pair bananas with whey protein or nuts to replenish glycogen and aid muscle repair.
• Frozen Treats: Blend frozen bananas into a creamy, guilt-free ice cream substitute.

“Bananas are a healthy choice for people who want to gain weight without eating processed foods,” Dr Parveen points out. Whether you mix them into shakes, mash them into bakes, or simply pair them with a handful of nuts, bananas deliver nutrition in the simplest, tastiest form.

Big Benefits

Can bananas help you build muscle, improve digestion, and gain weight the healthy way? The answer is a resounding yes. They are calorie-rich yet wholesome, versatile yet fuss-free, and packed with nutrients that go beyond just filling you up.

Both Jain and Dr Parveen agree that when combined with other nutrient-dense foods and regular exercise, bananas can become a powerful ally in your health journey. Whether your goal is to bulk up, repair muscles, or just keep your gut happy, the next time you reach for a snack, you might want to think banana.

Oil of oregano, also known as oregano oil, is a concentrated extract derived from the leaves of the oregano plant. Typically available in liquid drops or capsule form, it has long been promoted for its potential health benefits, particularly during cold and flu season. Some people dilute it in water or juice, while others add it to their supplement routine.

For centuries, oregano oil has been praised in traditional remedies for its antimicrobial and immune-supporting properties. Modern studies suggest that compounds like carvacrol and thymol found in the oil may help fight certain bacteria, fungi and viruses, at least in laboratory and animal studies.

But experts caution against overestimating its power. As USA Today quotes Mascha Davis, MPH, RDN, a registered dietitian and nutritionist, “While oil of oregano can be part of a short-term wellness strategy, it’s not a magic cure-all.” Much of the evidence so far has not been tested in humans, making it difficult to draw strong conclusions about its effectiveness.

Why Was It Believed To Be A 'Magic Cure'?

Oregano has long been associated with Romans and Greeks and is said to trace back as early as 3000 BC, when it was used by Assyrians. It has been used in folk medicine for over many centuries and is extracted from the leaves of oregano. In the Middle Ages, the plant was considered a magic herb that could ward off witches and even the devil himself. This is why the oil extracted from it earned its name as the 'Magic Cure'.

Also Read: ‘Drink Castor Oil To Cleanse Your Colon,’ Says Sadhguru, But Science Isn’t Convinced

What It Can and Can’t Do

Research shows oregano oil does have antimicrobial and antioxidant properties, but clinical trials on humans remain limited. Benefits linked to digestion or immunity have largely been observed outside the human body, in cell or animal studies.

Who Should Avoid It

Despite its popularity, oil of oregano isn’t safe for everyone. Davis also advises that those who are iron deficient, pregnant, breastfeeding, allergic to mint, or taking certain medications, such as blood thinners or drugs for diabetes, should avoid it unless directed otherwise by a healthcare provider.

Even healthy individuals should use it with caution. Because it’s highly concentrated, taking too much or using it without dilution may irritate the gut lining. Experts recommend using it sparingly and only for short durations, such as a few days to a week, while closely following dosage instructions.

Read: The Truth About Cooking Oils: Which One Should You Really Use?

The Bigger Picture

Relying on oregano oil alone for long-term health isn’t sustainable. Experts emphasize that proven habits, like eating a nutrient-dense, plant-based diet, getting quality sleep, managing stress, and incorporating probiotics, are more effective for maintaining immunity and gut health in the long run.

The takeaway? Oil of oregano may have its place as a short-term supplement, but it’s not the all-in-one remedy it’s often marketed to be.

Read More: Common Cooking Oil Ingredient May Cause Your Breast Cancer