High blood pressure is a dangerous condition that can damage your heart. It affects one in three people in the US and 1 billion people worldwide 

If left uncontrolled, high blood pressure raises your risk of heart disease and stroke.

But there’s good news. There are a number of things you can do to lower your blood pressure naturally, even without medication.

Here are 15 natural ways to combat high blood pressure.

1. Walk and exercise regularly

Exercise is one of the best things you can do to lower high blood pressure.

Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries.

In fact, 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, per week, can help lower blood pressure and improve your heart health. 

Walking just 30 minutes a day can help lower your blood pressure. More exercise helps reduce it even further.

2. Reduce your sodium intake

Salt intake is high around the world. In large part, this is due to processed and prepared foods. For this reason, many public health efforts are aimed at lowering salt in the food industry. Many studies have linked high salt intake with high blood pressure and heart events, including stroke.

However, more recent research indicates that the relationship between sodium and high blood pressure is less clear.

One reason for this may be genetic differences in how people process sodium. About half of people with high blood pressure and a quarter of people with normal levels seem to have a sensitivity to salt.

If you already have high blood pressure, it’s worth cutting back your sodium intake to see if it makes a difference. Swap out processed foods with fresh ones and try seasoning with herbs and spices rather than salt.

Most guidelines for lowering blood pressure recommend reducing sodium intake. However, that recommendation might make the most sense for people who are salt-sensitive.

3. Drink less alcohol

Drinking alcohol can raise blood pressure. In fact, alcohol is linked to 16% of high blood pressure cases around the world. While some research has suggested that low-to-moderate amounts of alcohol may protect the heart, those benefits may be offset by adverse effects. In the U.S., moderate alcohol consumption is defined as no more than one drink a day for women and two for men. If you drink more than that, cut back.

Bottom line: Drinking alcohol in any quantity may raise your blood pressure. Limit your drinking in line with the recommendations.

4. Eat more potassium-rich foods

Potassium is an important mineral. It helps your body get rid of sodium and eases pressure on your blood vessels. Modern diets have increased most people’s sodium intake while decreasing potassium intake.

To get a better balance of potassium to sodium in your diet, focus on eating fewer processed foods and more fresh, whole foods.

Foods that are particularly high in potassium include:

• vegetables, especially leafy greens, tomatoes, potatoes, and sweet potatoes
• fruit, including melons, bananas, avocados, oranges, and apricots
• dairy, such as milk and yogurt
• tuna and salmon
• nuts and seeds
• beans

Eating fresh fruits and vegetables, which are rich in potassium, can help lower blood pressure.

5. Cut back on caffeine

If you’ve ever downed a cup of coffee before you’ve had your blood pressure taken, you’ll know that caffeine causes an instant boost.

However, there’s not a lot of evidence to suggest that drinking caffeine regularly can cause a lasting increase. In fact, people who drink caffeinated coffee and tea tend to have a lower risk of heart disease, including high blood pressure, than those who don’t drink it. Caffeine may have a stronger effect on people who don’t consume it regularly.

If you suspect you’re caffeine-sensitive, cut back to see if it lowers your blood pressure.

Caffeine can cause a short-term spike in blood pressure, although for many people, it does not cause a lasting increase.

6. Learn to manage stress

Stress is a key driver of high blood pressure.

When you’re chronically stressed, your body is in a constant fight-or-flight mode. On a physical level, that means a faster heart rate and constricted blood vessels.

When you experience stress, you might also be more likely to engage in other behaviors, such as drinking alcohol or eating unhealthful food that can adversely affect blood pressure.

Several studies have explored how reducing stress can help lower blood pressure. Here are two evidence-based tips to try:

• Listen to soothing music: Calming music can help relax your nervous system. Research has shown it’s an effective complement to other blood pressure therapies.
• Work less: Working a lot, and stressful work situations, in general, are linked to high blood pressure.

Chronic stress can contribute to high blood pressure. Finding ways to manage stress can help.

7. Eat dark chocolate or cocoa

Here’s a piece of advice you can really get behind.

While eating massive amounts of dark chocolate probably won’t help your heart, small amounts may. That’s because dark chocolate and cocoa powder are rich in flavonoids, which are plant compounds that cause blood vessels to dilate.

A review of studies found that flavonoid-rich cocoa improved several markers of heart health over the short term, including lowering blood pressure.

For the strongest effects, use non-alkalized cocoa powder, which is especially high in flavonoids and has no added sugars.

Dark chocolate and cocoa powder contain plant compounds that help relax blood vessels, lowering blood pressure.

8. Lose weight

In people with overweight, losing weight can make a big difference to heart health.

According to a 2016 study, losing 5% of your body mass could significantly lower high blood pressure.

In previous studies, losing 17.64 pounds (8 kilograms) was linked to lowering systolic blood pressure by 8.5 mm Hg and diastolic blood pressure by 6.5 mm Hg.

To put that in perspective, a healthy reading should be less than 120/80 mm Hg.

The effect is even greater when weight loss is paired with exercise.

Losing weight can help your blood vessels do a better job of expanding and contracting, making it easier for the left ventricle of the heart to pump blood.

Losing weight can significantly lower high blood pressure. This effect is even more significant when you exercise.

9. Quit smoking

Among the many reasons to quit smoking is that the habit is a strong risk factor for heart disease. Every puff of cigarette smoke causes a slight, temporary increase in blood pressure. The chemicals in tobacco are also known to damage blood vessels.

Surprisingly, studies haven’t found a conclusive link between smoking and high blood pressure. Perhaps this is because smokers develop a tolerance over time.

Still, since both smoking and high blood pressure raise the risk of heart disease, quitting smoking can help lessen that risk.

There’s conflicting research about smoking and high blood pressure, but what is clear is that both increase the risk of heart disease.

10. Cut added sugar and refined carbs

There’s a growing body of research showing a link between added sugar and high blood pressure. In the Framingham Women’s Health Study, women who drank even one soda per day had higher levels than those who drank less than one soda per day.

Another study found that having one less sugar-sweetened beverage per day was linked to lower blood pressure.

And it’s not just sugar — all refined carbs, such as the kind found in white flour — convert rapidly to sugar in your bloodstream and may cause problems.

Some studies have shown that low carb diets may also help reduce blood pressure.

One study on people undergoing statin therapy found that those who went on a 6-week, carb-restricted diet saw a greater improvement in blood pressure and other heart disease markers than people who did not restrict carbs.

Refined carbs, especially sugar, may raise blood pressure. Some studies have shown that low carb diets may help reduce your levels.

11. Eat berries

Berries are full of more than just juicy flavor.

They’re also packed with polyphenols, natural plant compounds that are good for your heart. Polyphenols can reduce the risk of stroke, heart conditions, and diabetes, as well as improving blood pressure, insulin resistance, and systemic inflammation.

One study assigned people with high blood pressure to a low-polyphenol diet or a high-polyphenol diet containing berries, chocolate, fruits, and vegetables.

Those consuming berries and polyphenol-rich foods experienced improved markers of heart disease risk.

Berries are rich in polyphenols, which can help lower blood pressure and the overall risk of heart disease.

12. Try meditation or deep breathing

While these two behaviors could also fall under “stress reduction techniques,” meditation and deep breathing deserve specific mention. Both meditation and deep breathing may activate the parasympathetic nervous system. This system is engaged when the body relaxes, slowing the heart rate, and lowering blood pressure. There’s quite a bit of research in this area, with studies showing that different styles of meditation appear to have benefits for lowering blood pressure.

Deep breathing techniques can also be quite effective.

In one study, participants were asked to either take six deep breaths over the course of 30 seconds or simply sit still for 30 seconds. Those who took breaths lowered their blood pressure more than those who just sat.

Try guided meditation or deep breathing. Here’s a video to get you started.

Bottom line: Both meditation and deep breathing can activate the parasympathetic nervous system, which helps slow your heart rate and lower blood pressure.

13. Eat calcium-rich foods

People with low calcium intake often have high blood pressure.

While calcium supplements haven’t been conclusively shown to lower blood pressure, calcium-rich diets do seem linked to healthful levels.

For most adults, the calcium recommendation is 1,000 milligrams (mg) per day. For women over 50 and men over 70, it’s 1,200 mg per day.

In addition to dairy, you can get calcium from collard greens and other leafy greens, beans, sardines, and tofu. 

Calcium-rich diets are linked to healthy blood pressure levels. You can get calcium through eating dark leafy greens and tofu, as well as dairy.

14. Take natural supplements

Some natural supplements may also help lower blood pressure. Here are some of the main supplements that have evidence behind them:

• Aged garlic extract: Researchers have used aged garlic extract successfully as a stand-alone treatment and along with conventional therapies for lowering blood pressure.
• Berberine: Traditionally used in Ayurvedic and Chinese medicine, berberine may increase nitric oxide production, which helps decrease blood pressure.
• Whey protein: A 2016 study found that whey protein improved blood pressure and blood vessel function in 38 participants.
• Fish oil: Long credited with improving heart health, fish oil may benefit people with high blood pressure the most.
• Hibiscus: Hibiscus flowers make a tasty tea. They’re rich in anthocyanins and polyphenols that are good for your heart and may lower blood pressure.

Researchers have investigated several natural supplements for their ability to lower blood pressure.

15. Eat foods rich in magnesium

Magnesium is an important mineral that helps blood vessels relax.

While magnesium deficiency is pretty rare, many people don’t get enough.

Some studies have suggested that getting too little magnesium is linked with high blood pressure, but evidence from clinical studies has been less clear.

Still, eating a magnesium-rich diet is a recommended way to ward off high blood pressure.

You can incorporate magnesium into your diet by consuming vegetables, dairy products, legumes, chicken, meat, and whole grains.

Magnesium is an essential mineral that helps regulate blood pressure. Find it in whole foods, such as legumes and whole grains.

Take home message

High blood pressure affects a large proportion of the world’s population.

While drugs are one way to treat the condition, there are many other natural techniques, including eating certain foods that can help.

Controlling your blood pressure through the methods in this article may, ultimately, help you lower your risk of heart disease.

Anxiety is a natural response to feeling under threat. It causes people to feel worried, afraid, or stressed. It is natural for a person to feel anxious from time to time.

A person may have an anxiety disorder if they regularly feel severe levels of anxiety that impact their day-to-day life. A person’s feelings of anxiety may last for a long time or be out of proportion to their situation.

Anxiety comes in many different forms. Certain situations or tasks, such as public speaking or driving, can make a person feel anxious.

Additionally, a person may feel anxious about their health, certain body functions, or about relationships.

A person may also feel severe anxiety when faced with certain objects, places, or situations. Mental health professionals call this a phobia.

Anxiety can cause a person to feel restless, worried, tense, and unable to relax.

A person may also experience dizziness, a churning feeling in their stomach, nausea, and sweating.

Ways to overcome anxiety

There are numerous ways a person may overcome anxiety besides those listed here. What works for one person may not work for another.

A person struggling with anxiety can talk to a specialist about the best approach for them.

1. Coping strategies

The Anxiety and Depression Association of America (ADAA) recommends the following coping strategies for anxiety:

• Relaxation: Practicing yoga, or trying meditation, breathing, massage, and relaxation techniques can help a person cope with anxiety.
• Diet: Eating a well-balanced diet with regular meals and healthy snacks will keep the body healthy. Avoiding alcohol and caffeine can also reduce anxiety.
• Sleep: Getting enough sleep each night can help a person feel more able to overcome anxiety.
• Achievable goals: Instead of aiming for perfection, a person can try to do their best instead. This can help a person feel more positive about their achievements, and decrease the pressure they put on themselves.
• Perspective: Stepping back from anxious feelings can help put a situation in perspective and make it seem less scary.
• Support: Talking to friends and family or a health professional to get support with anxiety can help a person overcome anxiety.

2. Exercise and fitness

A recent study suggests that regular exercise has similar effects to antidepressant medications and improves anxiety.

The article explains people with anxiety and depression have decreased levels of brain-derived neurotrophic factor (BDNF), a neurotrophin in the brain,

After exercise, BDNF in the brain increases, which may improve symptoms of anxiety.

The ADAA suggests including 2.5 hours of moderate intensity exercise or 1.25 hours of vigorous intensity exercise each week, or trying a combination of both.

The ADAA suggests jogging, walking, cycling, or dancing three to five times a week for 30 minutes.

Setting smaller exercise goals will make an exercise program feel more achievable, and a person may be more likely to keep up with it for the long term.

A 2016 study concluded that exercise was more effective when done in shorter durations.

3. Medications

The Office on Women’s Health (OASH) lists the following types of medication for anxiety:

• Benzodiazepines: What doctors call antianxiety medication, benzodiazepines are usually prescribed for short periods of time because they can be addictive, according to a 2020 review of the medication. They affect the central nervous system and slow down the body’s functions by increasing the effect of the brain chemical gamma amino butyric acid.
• Beta blockers: According to the National Institute of Mental Health (NIMH), beta blockers reduce the physical symptoms of anxiety, such as trembling, a fast heartbeat, and sweating. People can use them as needed. There are also some natural sources of beta blockers, such as omega-3, that help anxiety.
• Selective serotonin reuptake inhibitors (SSRIs): SSRIs stop the serotonin transporter (SERT) from removing serotonin from the synaptic cleft in the brain. Removing serotonin from the synaptic cleft means the brain does not benefit from its effects. By blocking the action of the SERT, serotonin levels in the brain can increase, which can improve
  generalized anxiety disorder (GAD), panic disorders, and social anxiety.
• Tricyclic antidepressants: This type of medication is similar to SSRIs. These medications affect five different neurotransmitter pathways, such as blocking the reuptake of serotonin and norepinephrine. However, they can cause more side effects than SSRIs, according to a 2020 review.
• Monoamine oxidase inhibitors (MAOIs): MAOIs are an older type of antidepressant that work by blocking the monoamine oxidase enzyme, which breaks down serotonin, norepinephrine, dopamine, and tyramine. By stopping the breakdown of these neurotransmitters, their levels can increase in the brain and relieve symptoms of depression, panic disorders, and social phobia. According to OASH, a person should avoid eating certain cheeses and wines if they take MAOIs, and women may not be able to take birth control, some types of pain relief, or cold and allergy medication.

4. Therapy

There are many types of therapy a person can try to help overcome anxiety.

Psychotherapy, also called talk therapy, involves a person seeing a mental health professional.

A person can have psychotherapy in a group or on their own.

Types of psychotherapy include:

Acceptance and commitment therapy (ACT)

ACT uses acceptance and mindfulness strategies to help alleviate anxiety.

ACT also encourages a person to commit to behavior changes that will help them overcome anxiety.

Cognitive behavioral therapy (CBT)

CBT focuses on identifying and understanding a person’s thinking and behavioral patterns.

By doing this, a person can change these patterns to reduce their anxiety.

According to the ADAA, people can see benefits in 12 to 16 weeks.

CBT helps a person learn skills they can use throughout their life to overcome anxiety.

Sessions may provide a person with activities or homework to complete to help them progress during their course of therapy.

Exposure therapy

Exposure therapy is a type of CBT. A person is gradually exposed to the things that make their anxiety worse in a safe environment.

This can help a person feel less anxious about the situations, places, or objects that cause them stress.

According to the ADAA, exposure therapy can be very effective for phobias and obsessive compulsive disorder.

Types of anxiety

There are many different types of anxiety disorder. They include:

Generalized anxiety disorder (GAD)

Generalized anxiety disorder is a type of chronic anxiety.

A person with GAD will feel anxious or worried most days for at least 6 months.

A person may feel anxious about their health, work, social interactions, or their situation in life more generally.

Social anxiety

A person with social anxiety will feel anxious about social interactions or social performances.

A person may worry that other people will judge them negatively because of what they say or do.

A person may avoid social situations, so social anxiety can affect a person’s work and school life.

Swallowing anxiety

Swallowing anxiety is also called phagophobia.

Swallowing anxiety can cause problems with a person’s eating patterns.

According to the National Foundation of Swallowing Disorders (NFOSD), a person with swallowing anxiety may:

• over-chew their food
• avoid certain types of food or textures
• feel as though food is stuck in their throat
• find it difficult to start swallowing

A person may develop swallowing anxiety if they have experienced a traumatic event such as choking, regurgitation, or abuse.

Performance anxiety

Performance anxiety refers to anxiety a person experiences about performing specific tasks.

Studies into performance anxiety in musicians, summarized in a 2017 review, found that singers had higher amounts of the stress hormone cortisol when someone asked them to perform in front of an audience.

In some cases, even virtual audiences in a VR headset increased a person’s stress levels when performing.

According to the 2017 review, performance anxiety triggers include:

• taking exams
• public speaking
• writing
• sexual performance
• sports
• the performing arts

This review suggested that performance anxiety may be a type of social anxiety because it overlaps with the fear of negative evaluations and fear of extreme, negative social costs that characterize social anxiety.

However, the specific mechanisms behind performance anxiety in particular are unclear.

Health anxiety

Health anxiety is also called hypochondria.

A person with health anxiety will feel excessive anxiety about developing a health condition, and their worry may be out of proportion with the chances of them developing a particular health condition.

According to the Centre for Clinical Interventions (CCI), a person with health anxiety may still believe they are at risk of an illness despite having negative tests from health professionals. They may also check their body obsessively or take medical tests more than necessary.

Health anxiety can occur in people who are healthy and in people who have health conditions, regardless of whether they are experiencing symptoms.

Sexual anxiety

Both men and women can experience sexual anxiety.

Sexual anxiety can have a negative affect on a person’s sex life, as they may worry about their looks or that they will disappoint sexual partners.

A 2015 study found that over one-third of men in the study had a negative self image of their genitalia, which contributed to sex anxiety and erectile dysfunction.

Results from a 2014 study published in the journal Body Image suggest that body self-consciousness and body shame during sexual activity negatively correlated with sexual satisfaction, according to self-reported measures of these criteria in college women who participated in the study.

Relationship anxiety

Relationship anxiety can occur in new relationships or long-term relationships.

According to a 2015 study, a person may seek reassurance excessively from their partner or silence themselves to please their partner if their opinions or feelings differ from their partner.

Driving anxiety

According to the ADAA, a person’s driving anxiety may include the following fears:

• driving outside their comfort zone on their own
• getting lost
• running out of gas
• being unable to find a parking spot
• going too fast and losing control
• getting into a car accident

Driving anxiety can affect a person’s social and professional life.

Phobias

A person with a phobia will experience intense fear about specific objects or situations.

The fear they feel will often be out of proportion with the threat the object or situation presents.

A person with a phobia may take steps to avoid the object or situation, and experience excessive anxiety about encountering it.

Specific phobias can include:

• flying
• heights
• certain animals
• injections
• blood

Support systems and resources

A person living with anxiety can use their friends and family as a support network to help them cope with and overcome anxiety.

A person can contact a doctor or mental health professional if they have concerns about their anxiety or are seeking treatment.

There are also many online resources that can help a person find information on anxiety, from mental health support provider directories to national mental health organizations such as Mental Health America (MHA) and the National Alliance on Mental Illness (NAMI).

Summary

The way a person responds to anxiety treatments is very individualized, and one treatment may work for some people but not others.

Coping strategies, lifestyle changes, therapy, or medication can all be part of a person’s anxiety treatment plan.

There are many different types of anxiety, and treatment may be different for each.

As a result, it is important for a person to get the correct diagnosis before seeking treatment in order to increase their chances of overcoming anxiety.

We may take it for granted that our diet can influence the way our immune systems work. But how and why does what we eat impact the immune response? In this Honest Nutrition feature, we investigate.

that constantly works to protect the body from antigens, which have associations with pathogens, including bacteria, toxins, parasites, and viruses.

The immune system offers two lines of defense: innate immunity and adaptive immunity.

Innate immunity is the first line of defense and consists of physical barriers, such as the skin and mucous membranes and chemical and cellular defenses. The innate immune system is nonspecific

because it reacts the same way to all foreign invaders.

If the innate immune system is ineffective against a potential threat, the adaptive immune system takes over.

The adaptive immune system consists of specialized blood cells and proteins that target the specific cause of infection. The adaptive immune system has a “memory” which is why a person’s body becomes immune to specific illnesses after initial exposure.

A person’s immune system needs to function well for them to remain healthy. Certain illnesses, medications, and lifestyle choices, such as smoking and excessive drinking, can adversely affect immune function.

Research shows that a person’s diet can impact immune health as well.

Article highlights:

Can diet influence the immune system?

suggest that a person’s diet influences their immune system, like all other aspects of health.

For example, nutrition can affect the microbiome, gut barrier function, inflammatory processes, and white blood cell function, all of which impact immune function.

Dietary patterns and individual foods have associations with increased disease risk, greater risk of allergy, and impaired immune response.

Western-type diets tend to contain high levels of saturated fat, ultra-processed foods, added sugar and salt, and overall calories. This diet is often low in foods associated with better health, such as vegetables, fruits, and fatty fish, and has strong links to an increased risk of chronic disease.

Research suggests that Western-type diets induce inflammation and alter immune system function, promoting disease development.

In contrast, diets rich in whole foods, such as vegetables, fruits, nuts, legumes, and seafood, and low in ultra-processed foods can reduce disease risk and promote healthy immune function.

Additionally, a deficiency or insufficiency of nutrients essential to immune function, including vitamin D, zinc, and vitamin C, can also affect immune response.

Nutrient deficiencies may be more common in those consuming ultra-processed diets low in whole, nutrient-dense foods.

Although it is clear that dietary choices impact overall health, including immune function, the interaction between diet and immune health is highly complex. Scientists are still learning how the foods a person consumes may help or harm immune function.

Adverse effects of unhealthy diets

Western-type diets tend to be high in refined carbohydrates, added sugars, saturated fat, and calories. This pattern of eating affects immune function in several ways.

Most of the foods in Western diets are ultra-processed and contain high levels of added sugar, which can promote inflammatory responses of the immune system.

For example, foods and beverages that significantly impact blood sugar levels, such as soda, candy, sugary cereals, and sugary baked goods, increase levels of inflammatory proteins, including tumor necrosis-alpha (TNF-alpha), C-reactive protein (CRP), and interleukin-6 (IL-6). They also interfere with the function of protective immune cells, including neutrophils and phagocytes.

A 2012 study that included 562 adults aged 85 years and older without diabetes found that the participants who had higher blood sugar levels had lower innate immune responses. They also had higher levels of CRP, which is a marker of inflammation.

Higher blood sugar levels have links to an impaired immune response in people with diabetes as well.

Also, diets high in added sugar and refined carbs may adversely alter gut bacteria, leading to dysbiosis, which involves digestive disturbances, such as bloating.

A healthy microbiome is essential to immune function because gut bacteria play a critical role in the development and function of the immune system.

Experts have also linked Western-type diets to an altered immune response due to high levels of saturated fat and added salt.

Studies indicate that diets high in saturated fat may promote inflammation, modify gut bacteria, and inhibit the functioning of white blood cells.

Diets high in added salt have links to excessive immune response, impaired inflammation regulation in the body, and an increased risk of certain autoimmune diseases, such as rheumatoid arthritis.

Western-type diets have links to an increased risk of developing several chronic diseases, including certain cancers, heart disease, and type 2 diabetes.

Researchers attribute this to the chronic low-grade inflammation and altered immune response that Western-type diets, sedentary lifestyles, and toxin exposure cause.

However, research investigating the relationship between diet and immune function is ongoing, and scientists do not entirely understand this complex relationship.

Diets for healthy immune function

While a diet high in ultra-processed foods, added sugar, and excessive calories may lead to immune dysfunction, dietary patterns rich in whole, nutrient-dense foods are beneficial for immune function.

The Mediterranean diet is rich in vegetables, legumes, nuts, fruits, whole grains, olive oil, and other healthy foods. Research has shown that it can reduce disease risk, lower markers of inflammation, and beneficially modulate gut bacteria.

Diets high in fiber, such as the Mediterranean diet, promote the production of short-chain fatty acids (SCFAs), including acetate, propionate, and butyrate. SCFAs are end products of bacterial fermentation in the gut and have health benefits.

SCFAs act locally and systemically to modulate the immune response. They maintain the health of and improve the immune defensive function of the intestinal epithelium. This is an important part of the immune system that serves as a barrier against microorganisms. It also reduces the production of inflammatory proteins from immune cells.

Diets high in fruits, vegetables, olive oil, nuts, seeds, and fatty fish contain high levels of nutrients, such as vitamin A, vitamin C, zinc, vitamin D, B6, B12, copper, folate, iron, and selenium. The immune system needs these nutrients to function optimally.

Experts know that vegetarian-based diets reduce markers of chronic inflammation, such as CRP, fibrinogen, and IL-6. This might be partly due to the array of nutrients and nonnutritive components found in fruits and vegetables strengthening the immune system response.

Foods rich in healthy fats, fiber, vitamins, protein, minerals, and beneficial plant compounds help reduce systemic inflammation, promote healthy gut bacteria balance, reduce oxidative stress and cellular damage, and improve blood sugar and insulin sensitivity. All of these activities are essential for healthy immune function.

Additionally, studies show that supplementing the diet with nutrients including vitamin D, zinc, and vitamin C may help optimize immune function and reduce infection risk.

To support immune function, a person should concentrate on following a balanced dietary pattern rich in whole, nutrient-dense foods, especially plant foods, such as vegetables, fruits, legumes, nuts, and seeds. People should avoid or limit ultra-processed foods high in refined grains and added sugar.

The bottom line

It is essential to follow a healthy diet to ensure good immune function.

Studies show that while certain dietary patterns may lead to impaired immune function, other dietary patterns promote optimal immune function.

A dietary pattern low in ultra-processed foods and rich in whole, nutrient-dense foods, such as vegetables, fruits, fish, and legumes, protects against chronic disease risk and supports a healthy immune response.

Following a healthy dietary pattern and leading a lifestyle that includes stress reduction techniques, restful sleep, daily physical activity, and other healthy habits is the best way to support the immune system and reduce disease risk.

Melanoma is a type of skin cancer. It is not the most common, but it is the most serious, as it often spreads. When this happens, it can be difficult to treat, and the outlook may be poor. Risk factors for melanoma include overexposure to the sun, having fair skin, and a family history of melanoma, among others.

Receiving an early diagnosis and getting prompt treatment can improve the outlook for people with melanoma.

For this reason, people should keep track of any changing or growing moles. Using adequate protection against sun exposure can help a person prevent melanoma altogether.

What is melanoma?

Melanoma is a type of skin cancer that occurs when pigment producing cells called melanocytes mutate and begin to divide uncontrollably.

Most pigment cells develop in the skin. Melanomas can develop anywhere on the skin, but certain areas are more at risk than others. In men, it is most likely to affect the chest and back. In women, the legs are the most common site. Other common sites of melanoma include the face.

However, melanoma can also occur in the eyes and other parts of the body, including — on very rare occasions — the intestines.

Melanoma is relatively rare in people with darker skin.

Stages

The stage of a cancer at diagnosis will indicate how far it has already spread and what kind of treatment will be suitable.

One method of assigning a stage to melanoma describes the cancer in five stages, from 0 to 4:

• Stage 0: The cancer is only present in the outermost layer of skin. Doctors refer to this stage as “melanoma in situ.”
• Stage 1: The cancer is up to 2 millimeters (mm) thick. It has not yet spread to lymph nodes or other sites, and it may or may not be ulcerated.
• Stage 2: The cancer is at least 1 mm thick but may be thicker than 4 mm. It may or may not be ulcerated, and it has not yet spread to lymph nodes or other sites.
• Stage 3: The cancer has spread to one or more lymph nodes or nearby lymphatic channels but not distant sites. The original cancer may no longer be visible. If it is visible, it may be thicker than 4 mm and also ulcerated.
• Stage 4: The cancer has spread to distant lymph nodes or organs, such as the brain, lungs, or liver.

The more advanced a cancer is, the harder it is to treat and the worse the outlook becomes.

Types

There are four types of melanoma. Learn more about each type in the sections below.

Superficial spreading melanoma

This is the most common type of melanoma, and it often appears on the trunk or limbs. The cells tend to grow slowly at first before spreading across the surface of the skin.

Nodular melanoma

This is the second most common type of melanoma, appearing on the trunk, head, or neck. It tends to grow quicker than other types, and it may appear as a reddish or blue-black color.

Lentigo maligna melanoma

This is less common and tends to develop in older adults, especially in parts of the body that have had excessive sun exposure over several years, such as the face.

It starts as a Hutchinson’s freckle, or lentigo maligna, which looks like a stain on the skin. It usually grows slowly and is less dangerous than other types of melanoma.

Acral lentiginous melanoma

This is the rarest kind of melanoma. It appears on the palms of the hands, soles of the feet, or under the nails.

Since people with darker skin do not typically get other types of melanoma, these tend to be the most common type of melanoma in those with darker skin types.

Risk factors

Research into the exact causes of melanoma is ongoing.

However, scientists do know that people with certain skin types are more prone to developing melanoma.

The following factors may also contribute to an increased risk of skin cancer:

• a high density of freckles or a tendency to develop freckles following exposure to the sun
• a high number of moles
• five or more atypical moles
• the presence of actinic lentigines, also known as liver spots or age spots
• giant congenital melanocytic nevi, a type of brown birthmark
• pale skin that does not tan easily and tends to burn
• light eyes
• red or light hair
• high sun exposure, particularly if it produces blistering sunburn, and if sun exposure is intermittent rather than regular
• older age
• a family or personal history of melanoma
• a previous organ transplant

Of these risk factors, only sun exposure and sunburn are avoidable. Avoiding overexposure to the sun and preventing sunburn can significantly lower the risk of skin cancer. Tanning beds are also a source of damaging ultraviolet (UV) rays.

Being able to tell the difference between normal moles or freckles and those that indicate skin cancer can support an early diagnosis.

• Superficial spreading melanoma
• Nodular melanoma
• Lentigo maligna melanoma
• Acral lentiginous melanoma
• Skin changes due to cancer
• Normal mole

Symptoms

In its early stages, melanoma can be difficult to detect. It is important to check the skin for any signs of change.

Alterations in the appearance of the skin are vital indicators of melanoma. Doctors use them in the diagnostic process.

The Melanoma Research Foundation offer pictures of melanomas and normal moles to help a person learn how to tell the difference.

They also list some symptoms that should prompt a person to visit the doctor, including:

• any skin changes, such as a new spot or mole or a change in the color, shape, or size of an existing spot or mole
• a skin sore that fails to heal
• a spot or sore that becomes painful, itchy, or tender
• a spot or sore that starts to bleed
• a spot or lump that looks shiny, waxy, smooth, or pale
• a firm, red lump that bleeds or looks ulcerated or crusty
• a flat, red spot that is rough, dry, or scaly

ABCDE examination

The ABCDE examination of moles is an important method for revealing potentially cancerous lesions. It describes five simple characteristics to check for in a mole that can help a person either confirm or rule out melanoma:

• Asymmetric: Noncancerous moles tend to be round and symmetrical, whereas one side of a cancerous mole is likely to look different to the other side.
• Border: This is likely to be irregular rather than smooth and may appear ragged, notched, or blurred.
• Color: Melanomas tend to contain uneven shades and colors, including black, brown, and tan. They may even contain white or blue pigmentation.
• Diameter: Melanoma can cause a change in the size of a mole. For example, if a mole becomes larger than one-quarter of an inch in diameter, it might be cancerous.
• Evolving: A change in a mole’s appearance over weeks or months can be a sign of skin cancer.

Treatment

The treatment of skin cancer is similar to that of other cancers. However, unlike many cancers inside the body, it is easier to access the cancerous tissue and remove it completely. For this reason, surgery is the standard treatment option for melanoma.

Surgery involves removing the lesion and some of the noncancerous tissue around it. When the surgeon removes the lesion, they send it to pathology to determine the extent of the involvement of the cancer, and to make sure that they have removed all of it.

If melanoma covers a large area of skin, a skin graft may be necessary.

If there is a risk that the cancer has spread to the lymph nodes, a doctor may request a lymph node biopsy.

They may also recommend radiation therapy for treating melanoma, especially in the later stages.

Melanoma may metastasize to other organs. If this happens, a doctor will request treatments depending on where the melanoma has spread, including:

• chemotherapy, in which a doctor uses medications that target the cancer cells
• immunotherapy, in which a doctor administers drugs that work with the immune system to help fight the cancer
• targeted therapy, which uses medications that identify and target particular genes or proteins specific to melanoma

Prevention

Avoiding excessive exposure to UV radiation can reduce the risk of skin cancer. People can achieve this by:

• avoiding sunburn
• wearing clothes that protect the body from the sun
• using broad spectrum sunscreen with a minimum sun protection factor (SPF) of 30, preferably a physical blocker such as zinc oxide or titanium dioxide
• liberally applying sunscreen about half an hour before going outside in the sun
• reapplying sunscreen every 2 hours and after swimming or sweating to maintain adequate protection
• avoiding the highest sun intensity by finding shade between the hours of 10 a.m. and 4 p.m.
• keeping children in the shade as much as possible, having them wear protective clothing, and applying SPF 50+ sunscreen
• ]keeping infants out of direct sunlight

Wearing sunscreen is not a reason to spend longer in the sun. People should still take steps to limit sun exposure where possible.

Those who work outdoors should also take precautions to minimize exposure.

Doctors recommend avoiding tanning booths, lamps, and sunbeds.

What about vitamin D?

The American Academy of Dermatology (AAD) do not currently recommend sun exposure (or tanning) for the purpose of obtaining vitamin D.

Instead, they suggest “getting vitamin D from a [healthful] diet that includes foods naturally rich in vitamin D, foods and beverages fortified with vitamin D, and/or vitamin D supplements”

Diagnosis

Most cases of melanoma affect the skin. They usually produce changes in existing moles.

A person can detect the early signs of melanoma themselves by regularly examining existing moles and other colored blemishes and freckles. People should have their backs checked regularly, as it may be harder to see moles in this area.

A partner, family member, friend, or doctor can help check the back and other areas that are hard to see without assistance.

Any changes in the skin’s appearance require further examination by a doctor.

Some apps claim to help a person identify and track changing moles. However, many are not reliable.

Clinical tests

Doctors may use microscopic or photographic tools to examine a lesion in more detail.

If they suspect skin cancer, they will have a dermatologist biopsy the lesion to determine whether or not it is cancerous. A biopsy is a procedure wherein a medical professional takes a sample of a lesion and sends it for examination in the laboratory.

Outlook

Melanoma is an aggressive type of cancer that can be dangerous when it spreads. However, people who identify a lesion early can have a very good outlook.

The ACS have calculated the 5 year relative survival rates for melanoma. These compare the likelihood that a person with melanoma will survive for 5 years with that of a person without cancer.

If a doctor diagnoses and treats melanoma before it spreads, the 5 year relative survival rate is 98%. If it spreads to deeper tissues or nearby lymph nodes, however, the rate drops to 64%.

If it reaches distant organs or tissues, the likelihood of surviving for 5 years reduces to 23%.

For this reason, it is important to monitor any changing moles and seek medical attention for any that are changing, irregular, or growing. Taking preventive steps is also vital when spending long periods of time in the sun.

Music therapy involves using a person’s responses and connections to music to encourage positive changes in mood and overall well-being. Music therapy can include creating music with instruments of all types, singing, moving to music, or just listening to it.

Music has powerful effects on the mind. Different styles of music can have a significant effect on a person’s mood very quickly, and it can help them experience and process a wide range of emotions, from happiness to excitement, as well as sadness, calmness, and thoughtfulness.

Making music can also be as beneficial as listening to music, and music therapy encourages people to actively create the music they find helpful to them.

This article explains what music therapy is, how it can help improve mental health, and its effects on different mental health conditions.

What is music therapy?

Music therapy uses the powerful abilities of music to improve a person’s well-being. It is an alternative to other types of therapy, such as counseling or cognitive behavioral therapy (CBT).

Music therapists use a person’s responses and connections to music to encourage positive changes in mood and overall mental mindset. Music therapy can include listening to music or creating music with instruments of all types. It may also involve singing or moving to music.

It can help improve confidence, communication skills, independence, self-awareness and awareness of others, and concentration and attention skills.

Live musical interaction between a person and their therapist is important during music therapy.

Improvisation can also be a key part of music therapy. This involves making music up on the spot in response to a mood or a theme, such as making the sound of a storm using drums and a rainstick.

How does music therapy work?

The way that music affects the brain is very complex. All aspects of music — including pitch, tempo, and melody — are processed by different areas of the brain.

For instance, the cerebellum processes rhythm, the frontal lobes decode the emotional signals created by the music, and a small portion of the right temporal lobe helps understand pitch.

The reward center of the brain, called the nucleus accumbens, can even produce strong physical signs of pleasure, such as goosebumps, when it hears powerful music.

Music therapy can use these deep physical reactions the body has to music to help people with mental health conditions.

History and origins

Music has been a part of human life for thousands of years. Specifically, experts have found instruments dating back to over 40,000 years ago, suggesting that humans’ desire to express themselves or communicate through music is deep rooted.

The use of music for therapy and healing dates back to Ancient Greece, but its therapeutic use today began in the 20th century, after World War II had ended. The earliest reference to music therapy comes from a 1789 article called “Music physically considered.”

The 1800s saw medical research into the therapeutic nature of music grow, and by the 1940s, universities were offering music therapy programs. E. Thayer Gaston, one of three men who pioneered the use of music as a therapeutic tool, had organized and promoted the practice so that it would become an accepted type of therapy.

Now, there are many music therapy associations around the world, and music therapists work in private care, education, and social care.

Music therapy vs. other forms of therapy

Music therapy does not rely on verbal communication, so it can be better for people who struggle to communicate verbally. This could be due to a disability, a neurodegenerative condition such as dementia, an acquired brain injury, or a mental health condition.

As CBT and counseling are both talking therapies, they may not be suitable for people who find verbal communication difficult. This is where music therapy can be beneficial.

Additionally, mental health practitioners can bring music therapy directly to a person, such as if they cannot get out of bed or are unable to get to a therapist’s office. Enjoying music therapy at home can also benefit children who want to be in a familiar environment during their sessions.

This is not specific to music therapy, though, as many other types of psychotherapy can take place in the home.

The skills a person learns in music therapy can be useful in their everyday life, too. They may even take up learning an instrument as a new hobby, which they can use as a tool for improving their mental health and coping with difficult situations throughout their life.

Benefits

There are extra benefits to listening or creating music that talking therapies may not be able to offer.

For instance, learning and practicing a piece of music can improve memory skills, coordination, reading, comprehension, and math skills, and it can also give lessons in responsibility and perseverance.

People can also enjoy a great sense of achievement from creating a piece of music, which can help improve their mood and self-esteem.

Music therapy can also introduce people to many different cultures, as clients can explore any type and genre of music during therapy. Understanding the history behind a piece of music can help people connect with the music they are hearing or playing.

Although self-expression is a part of talking therapy, music therapy allows people to express themselves in a creative way, which can be a more enjoyable way of exploring difficult emotions.

Lyric analysis is another accessible way for people to explore and process difficult emotions, experiences, or memories through music.

For example, a person can find themes and meanings within lyrics and offer alternative lyrics that apply to their life and experiences, which can help them find the words that represent how they are feeling if they are finding it hard to express this themselves.

Some of the documented benefits of music therapy include:

• improved self-esteem
• decreased anxiety
• increased motivation
• successful and safe emotional release
• increased verbalization
• stronger connections with other people

How it helps with anxiety

Many studies suggest that music therapy can reduce feelings of anxiety, including in people with cancer, those undergoing surgery, and individuals going into intensive care units. Some studies also suggest that music can reduce blood pressure and the heartbeat, which can have a direct impact on how stressed a person feels.

There is also evidence to suggest that those undergoing music therapy experience reduced anxiety immediately after the session, which indicates that music therapy could be a convenient way to reduce symptoms quickly.

Music affects the amount of stress hormones, such as adrenaline and cortisol, that the body releases, and reducing these hormones can help relieve symptoms of anxiety.