World Protein Day is observed every year on February 27, highlighting the crucial importance of protein in human diet. It makes people aware of protein-based foods, fighting against deficiencies, and ensuring world health through proper dietary habits.

From granola bars to pasta, the deluge of high-protein foods lining the aisles of grocery stores may have you questioning whether you need more of it in your diet. Although most Americans are already meeting their protein needs—particularly in the form of red meat—there are some groups, such as older adults, people with chronic diseases, vegans, and extremely physically active individuals, who could be falling short. Nevertheless, not all protein is equal. Packaged high-protein foods often contain added sugars and calories, so it's better to stick with whole food sources.

While proper protein nutrition maintains muscle strength and immune responses, the nature and quantity of protein consumed has a direct impact on the arthritis condition. Know the appropriate composition of protein food to control arthritis efficiently, regain mobility, and alleviate pain. On World Protein Day, let us not fail to note how protein influences the health of our joints.

For those living with arthritis, protein is significant in keeping up muscle strength, joint health, and even inhibiting inflammation. But how much protein is enough, and through what foods is it best ingested? Let's dive in and discuss how protein is connected to arthritis, its effect on various types of arthritis, and how to have a smart menu.

Protein is made up of amino acids, which are the body's building blocks. They are involved in the development of muscle, bone, and cartilage, and thus are crucial to mobility and strength in general. Protein is not a direct source of energy, but it is used for tissue repair and maintenance, which is particularly vital for individuals with arthritis. Individuals with joint pain and stiffness require a constant supply of good-quality protein coupled with regular exercise to ensure muscle function and mobility.

Moreover, protein can also support weight control. Being overweight will aggravate arthritis symptoms, especially in osteoarthritis, by putting added stress on joints. Foods containing protein can satisfy hunger, avoid overeating, and maintain weight.

How Much Protein Is Too Much?

The U.S. Dietary Reference Intake (DRI) suggests a daily protein consumption of 0.8 grams per kilogram of body weight, or about 58 grams for a 160-pound person. But most health professionals believe that the majority of people—particularly those with arthritis—can do better. Consuming at least 30 grams of protein per meal maximizes muscle protein synthesis, which is more and more seen as a determining factor in longevity and overall health.

Consuming more than 22 % of daily calories from protein carries more downside risk than dietary benefit. For a normal adult, 20 to 30 grams of protein per meal, or 60 to 90 grams of protein per day is adequate to support health.

Arthritis Types and How They Relate to Protein

Arthritis is not a uniform condition, and the impact of protein on each type differs accordingly:

Osteoarthritis (OA): A deteriorating joint disease in older adults. Excess weight can cause cartilage degeneration, hence maintaining weight through proper diet, including protein from lean sources, is essential.

Rheumatoid Arthritis (RA): An autoimmune condition that results in inflammation of several joints, often occurring in women. Some protein foods, like those containing high levels of omega-6 fatty acids, can increase inflammation, whereas omega-3 sources can be beneficial in controlling symptoms.

Gout: An acute type of inflammatory arthritis caused by elevated uric acid levels. Proteins in some meats and seafood with high purine content can exacerbate gout, so it is crucial to select low-purine protein sources.

Best And Safe Protein Sources for Arthritis

When choosing protein sources, it is important to emphasize those that promote joint health and minimize inflammation.

Recommended Protein Sources:

Lean animal proteins: Skinless poultry, eggs, and low-fat dairy

Fatty fish: Salmon, tuna, and sardines (high in anti-inflammatory omega-3 fatty acids)

Plant proteins: Lentils, beans, chickpeas, and quinoa

Nuts and seeds: Almonds, walnuts, and pumpkin seeds

Soy-based protein: Tofu and tempeh, which are plant-based foods that have low levels of inflammation provokers

Proteins to Limit or Avoid:

Red and processed meats: High in saturated fats and associated with more inflammation

High-fat dairy: Potentially can contribute to weight gain, making the symptoms of arthritis worse

Fried and processed foods: Tend to be high in trans fats and unbalanced levels of omega-6 fatty acids, which can fuel joint inflammation

Role of Omega-3 and Omega-6 in Arthritis

The Arthritis Foundation states that eating more omega-6 fatty acids—more commonly found in processed snacks and junk foods—can activate enzymes that encourage joint inflammation. In contrast, raising the levels of omega-3 from foods such as salmon, flaxseeds, and walnuts may help balance out inflammation and aid in joint function.

Protein and Weight Control in Arthritis

Weight is a major risk factor for arthritis, especially osteoarthritis, since excess weight puts additional stress on weight-bearing joints. Fat cells also release cytokines, proteins that can initiate inflammatory reactions in the body. A balanced protein diet, along with a nutrient-dense diet, can aid in weight control and alleviate arthritis symptoms.

Managing Your Diet for Arthritis-Friendly Choices

One good means of determining what impact protein is having on your arthritis symptoms is by keeping a food diary. Monitoring your regular diet and indicating any pain or inflammation changes experienced after eating a particular food allows you to note potential triggers. If you have heightened joint discomfort following certain dinners, attempt dropping those foods from your diet for a while and see if anything improves.

Whereas nutritional changes are potentially effective against symptoms of arthritis, it's always best to visit a health practitioner before significant modifications. Your physician or registered dietician will be able to establish how much and what type of protein will suit your case and your requirements.

Protein is an important food for people who have arthritis because it helps keep muscles strong, supports joint function, and regulates inflammation. Yet the quality of protein eaten makes a big difference. Choosing low-fat, anti-inflammatory protein foods and steering clear of processed foods and high-fat foods can have a big impact on arthritis symptoms.

Kombucha, the fizzy fermented tea drink that's taken health circles by storm, may do more than just quench your thirst. Rich in probiotics and naturally hydrating, kombucha could play a helpful role in keeping your digestive system running smoothly—and yes, possibly even helping you poop.

But How Does Kombucha Aid Digestion?

Kombucha is made by fermenting sweetened green tea with a symbiotic culture of bacteria and yeast (SCOBY). This fermentation process creates a drink loaded with probiotics—live microorganisms that are known to support gut health. Research shows that probiotics may help reduce gut inflammation, improve nutrient absorption, and ease symptoms of digestive issues like diarrhoea and bloating. They’ve also been linked to improvements in symptoms of irritable bowel syndrome (IBS), a condition often marked by constipation, abdominal pain, and irregular bowel movements.

While most of the studies focus on probiotic supplements rather than probiotic-rich foods like kombucha, it’s still considered a potentially valuable addition to a gut-friendly diet. However, since the probiotic content in kombucha varies from brand to brand, the exact health benefits may differ with each bottle.

Probiotics In Kombucha Improve Bowel Movement

Though no studies have directly investigated the link between kombucha and constipation relief, several reviews have found that probiotics in general can improve bowel regularity. For instance, one study found that probiotics reduced constipation in older adults by up to 40%. Others noted that probiotics improved stool frequency, consistency, and overall digestive transit time.

Given that kombucha is a natural source of probiotics, it may help promote regular bowel movements indirectly. However, more specific research is needed to establish a clear connection between kombucha and constipation relief.

Hydration Matters

Another reason kombucha might support digestion is that it's a fluid—and staying hydrated is key to preventing constipation. Water and other hydrating beverages help move food through the digestive system and soften stools, making them easier to pass. According to the U.S. National Academy of Medicine, men should aim for about 3.7 litres (125 ounces) of fluid per day, while women should aim for 2.7 litres (91 ounces). While kombucha shouldn’t be your sole source of hydration, it can contribute to your daily fluid intake and support overall digestive health.

A Word Of Caution

Not all kombucha is created equal. Some versions contain added sugars, fruit juices, or flavourings that can alter their nutritional profile. Additionally, because fermentation can produce trace amounts of alcohol, those avoiding alcohol should read product labels carefully.

Kombucha may not work like a laxative, but it supports digestive health in multiple ways. Its probiotic content may help regulate bowel movements, while its fluid content aids in stool consistency and hydration. Whether or not it helps you poop depends on individual factors such as your overall diet, health status, and how much you drink.

In moderation, kombucha can be a gut-friendly addition to a healthy, balanced lifestyle. Have you tried kombucha as part of your digestive health routine?

Kidney disease affects millions globally, often silently impairing the body’s ability to filter waste and balance nutrients. Diet plays a key role in managing the condition, especially since failing kidneys struggle to process sodium, potassium, phosphorus, and, at times, protein. Choosing kidney-friendly foods can help slow disease progression and improve quality of life. While individual dietary needs may vary by stage and severity of the disease, here are 20 of the best foods known to support kidney health.

1. Cauliflower

This cruciferous vegetable is high in fiber and anti-inflammatory compounds, yet low in potassium and phosphorus. Mashed cauliflower is a great low-potassium substitute for mashed potatoes.

2. Blueberries

Packed with antioxidants called anthocyanins, blueberries help protect against heart disease and are gentle on the kidneys due to their low sodium, potassium, and phosphorus content.

3. Sea Bass

Though high in protein, sea bass contains healthy omega-3 fatty acids that reduce inflammation. However, portion control is vital.

4. Red Grapes

Loaded with flavonoids, red grapes reduce inflammation and support heart health. They're low in potassium and phosphorus, making them ideal for snacking.

5. Egg Whites

A high-quality, low-phosphorus protein source, egg whites are a better option than whole eggs for people on a renal diet.

6. Garlic

With potent anti-inflammatory properties and rich flavor, garlic helps reduce reliance on salt and enhances immune function.

7. Buckwheat

This gluten-free grain is rich in nutrients like iron and magnesium while being low in potassium, making it a kidney-friendly choice.

8. Olive Oil

Free of phosphorus and rich in heart-healthy monounsaturated fats, olive oil supports both kidney and cardiovascular health.

9. Bulgur

Bulgur is a whole grain alternative lower in phosphorus and potassium than brown rice or quinoa and provides beneficial fiber.

10. Cabbage

Available in many varieties, cabbage is rich in vitamins and antioxidants that may reduce kidney and liver damage risk.

11. Skinless Chicken

Lean and high in protein, skinless chicken is suitable in limited quantities. Choose fresh over processed to avoid excess sodium.

12. Bell Peppers

Low in potassium and high in vitamins A and C, bell peppers support immune health without stressing the kidneys.

13. Onions

Flavorful and full of antioxidants, onions serve as a sodium-free base for many dishes, aiding digestion and kidney health.

14. Arugula

A low-potassium green, arugula is nutrient-dense and safe for kidney-friendly salads, with added bone benefits from vitamin K.

15. Macadamia Nuts

Lower in phosphorus than most nuts, macadamias are a smart, crunchy snack in moderation for those on a renal diet.

16. Radishes

Crunchy and spicy, radishes are extremely low in potassium and phosphorus, making them a refreshing addition to meals.

17. Turnips

A great alternative to potatoes, turnips offer fiber and vitamin C with relatively low mineral content.

18. Pineapple

Lower in potassium than other tropical fruits, pineapple provides fiber and bromelain, an enzyme that may reduce inflammation.

19. Cranberries

Helpful in preventing urinary tract infections, cranberries are also low in kidney-stressing minerals and can be enjoyed fresh or dried.

20. Shiitake Mushrooms

These flavorful fungi are a good plant-based protein source, rich in B vitamins and lower in potassium and phosphorus than other mushrooms.

Choline is often known as "brain food". It is a nutrient related to B vitamins that play an important role in body and brain functions. However, the concerning part is about 90% of people do not consume enough of it.

It is essential for producing acetylcholine, which is a neurotransmitter that helps neurons or the nerve cells to build connections and communicate effectively. As people age, acetylcholine levels naturally decline. When these levels are lower than usual, it can cause conditions like Alzheimer's disease. Research also suggests that low levels of acetylcholine can impair memory, focus, and the ability to recall words.

As per a 2021 study published in the journal Behavioral Neurology, individuals who consumed between 188 to 400 mg of choline on a daily basis had a lower risk of cognitive decline. They had at least 40% less risk of experiencing cognitive decline compared to those with lower intakes of choline.

What Are The Different Kinds Of Choline? How They Benefit?

There are various forms of choline some benefit more than others.

For instance phosphatidylcholine is a type of choline that is found in eggs and is linked with lower dementia risk. A 2019 study observed that every additional 50 mg per day of phosphatidylcholine intake was associated with a 10 percent decrease in the likelihood of developing dementia. Since a large egg contains around 169 mg of choline, most of which is phosphatidylcholine, incorporating eggs into the diet can be particularly effective.

There are other emerging research in this field that suggests that increasing choline intake after Alzheimer's diagnosis could also slow the progression of the disease. It could also provide potential benefits even in the later stages of cognitive decline.

Are There Other Health Benefits Of Choline?

Other than helping the brain stay sharp, choline can also help maintain healthy liver function. It can play an important role for fat and glucose metabolism and reduce the risk of metabolic diseases like fatty liver disease and Type 2 diabetes.

It could also contribute to cardiovascular health by controlling inflammation, which is one of the leading reasons for heart diseases, including stroke.

How Much Choline In Okay to Consume?

Although the body makes a small amount of choline naturally, it is not sufficient to meet daily needs. The recommended Daily Value (DV) for choline is 550 mg. This amount typically needs to be obtained through diet or supplements.

While it’s possible to get enough choline through food, certain groups, such as older adults or those following a plant-based diet, may find it challenging. In such cases, supplements may be considered. However, not all multivitamins provide sufficient choline, so selecting a specific choline supplement — ideally around 300 mg — could be necessary. Consulting with a healthcare provider before starting supplements is always advisable.

What Foods Contain Choline?

There are many common food that contains choline, some of them include:

• Egg, 1 large (169 mg)
• Edamame, 1 cup (87 mg)
• Turkey breast, 3.5 oz. (84 mg)
• Chicken thighs, 3.5 oz. (75 mg)
• Salmon, 3.5 oz. (79 mg)
• Broccoli or Brussels sprouts, 1 cup (63 mg)
• Red potato, 1 large (57 mg)
• Kidney beans, ½ cup (45 mg)
• 2% milk, 1 cup (45 mg)
• Cottage cheese, 1 cup (37 mg)
• Plain low-fat yogurt, 1 cup (35 mg)