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Amidst the rich palette of <keyword id="19920824" type="General" weightage="100" keywordseo="north-india" source="keywords">North India</keyword>'s culinary legacy, where each dish tells a story of tradition and taste, food reigns as a revered art form. From the fiery allure of Chole Bhature to the velvety richness of Dal Makhani, every bite is a symphony of flavours that tantalises the senses and leaves an indelible mark on the palate. Yet, amidst this gastronomic paradise, a recent dietary study has uncovered a sobering truth that lurks beneath the delectable surface.<br /><br />Focused on sodium, potassium, phosphorus and <keyword id="2955085" type="General" weightage="20" keywordseo="protein-intake" source="Orion">protein intake</keyword>, the study delved into the dietary habits of North Indian populations, shedding light on the risks of prevalent <keyword id="473390" type="General" weightage="20" keywordseo="non-communicable-diseases" source="Orion">non-communicable diseases</keyword> such as hypertension, cardiovascular issues and chronic kidney disease.<br /><br />Over 400 adult participants, including both healthy individuals and those with early-stage chronic kidney disease (CKD), were meticulously analysed using 24-hour urinary excretion analysis. This method provided precise insights, avoiding the inaccuracies often associated with dietary recall.<br /><br />The analysis uncovered unsettling trends: protein consumption falling below the recommended dietary allowance, <keyword id="16922798" type="General" weightage="20" keywordseo="excessive-salt" source="Orion">excessive salt</keyword> consumption far beyond recommended levels and <keyword id="21123602" type="General" weightage="20" keywordseo="inadequate-potassium" source="Orion">inadequate potassium</keyword> intake. The latter two are particularly linked with the risk of hypertension, cardiovascular disease, and chronic kidney disease.<br /><br />These findings underscore the necessity for optimal nutrient intake to maintain cardiovascular and kidney health. They also stress the urgency for personalised dietary interventions to mitigate the risks of prevalent non-communicable diseases.<br /><br />Emphasising the need for targeted interventions to address the alarming dietary patterns, Prof. Vivekanand Jha, lead researcher and Executive Director at The George Institute for Global Health, India, said: “A poor nutritious diet is a major risk element for non-communicable diseases (NCD), which are of considerable public health concern.<br /><br />“In India, people eat different foods, so it is important to know exactly what nutrients they are getting to help prevent and manage these diseases. The high salt intake and low potassium intake point to the need to develop interventions targeted to individuals and societies.” <br /><br />In combating the prevalence of non-communicable diseases, researchers have advocated for multifaceted strategies. These include enhanced food labelling to empower healthier choices, reducing salt content in processed foods, and promoting the consumption of potassium-rich fruits and vegetables.<br /><br />In embracing an informed and holistic approach to dining, where taste and nutrition harmonise, the populations can not only savour the essence of North Indian cuisine, but also nurture their well-being with every delectable bite.<br /><br />The study was published in the journal <em><keyword id="21002179" type="General" weightage="20" keywordseo="frontiers-in-nutrition" source="keywords">Frontiers in Nutrition</keyword></em> and can be accessed <a href="https://www.frontiersin.org/articles/10.3389/fnut.2024.1312581/full">here</a>.

Consuming excessive salt and inadequate potassium, protein is making North Indians prone to life-threatening diseases: Study

<ul class="summary-list"><li>The most common cause of body aches without a fever include stress and sleep deprivation. </li><li>If you have body aches without a fever, it could still be a sign of a viral infection like the flu. </li></ul><p>Body aches are feelings of pain or soreness all over your body. They are a common symptom of viral illnesses like the flu. If sickness is the cause of your body aches, you're likely to also have a fever, but in some circumstances, you may have body aches without a fever.</p><p>Here are the most common causes of body aches without a fever. </p><h2>1. Stress </h2><p>Stress can cause body aches, but the pain differs from illness-related aches, says <a href="https://goforward.com/your-doctor" target="_blank" rel="noopener">Nate Favini</a>, MD, the medical lead at Forward, a preventive primary care practice. </p><p>Body pain caused by stress typically manifests in the neck, shoulders, and back. Though it is possible for these pains to be felt in other parts of the body, like the legs, abdomen, or chest, Favini says. Illness-related body aches tend to be all-over and come on quickly, peaking in intensity over a short period of time —  typically hours or days.</p><p>Meanwhile, muscle aches from stress may come on more slowly. Stress causes your muscles to tense up. Once you relax, your muscles release, but <a href="https://www.stress.org/stress-effects#:~:text=Your%20muscles%20tense%20up%20to,shoulder%20pain%2C%20and%20body%20aches" target="_blank" rel="noopener">ongoing or chronic stress</a> can lead to longer bouts of muscle tension. </p><p>A 2015 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4795524/" target="_blank" rel="noopener">study</a> found a correlation between stress and the function of many bodily systems, including the musculoskeletal, nervous, respiratory, and endocrine systems. According to the study, <a href="https://www.insider.com/guides/health/mental-health/can-stress-make-you-sick" target="_blank" rel="noopener">stress can negatively impact these systems</a> and manifest as physical pains including muscle aches and <a href="https://www.insider.com/guides/health/conditions-symptoms/types-of-headaches" target="_blank" rel="noopener">headaches</a>. </p><p>Other <a href="https://my.clevelandclinic.org/health/articles/11874-stress" target="_blank" rel="noopener">symptoms of stress</a> include:</p><ul><li><a href="https://www.insider.com/guides/health/how-to-sleep-better" target="_blank" rel="noopener">Difficulty sleeping</a></li><li><a href="https://www.insider.com/guides/health/conditions-symptoms/home-remedies-for-nausea" target="_blank" rel="noopener">Nausea</a></li><li><a href="https://www.insider.com/food-for-diarrhea" target="_blank" rel="noopener">Diarrhea</a></li><li>Sudden weight gain or loss</li><li>Exhaustion</li></ul><p>If you think stress may be causing your body aches, try incorporating relaxation techniques into your day, like <a href="http://insider.com/how-to-meditate" target="_blank" rel="noopener">meditation</a>, deep breathing, or <a href="http://insider.com/hatha-yoga-benefits" target="_blank" rel="noopener">yoga</a>.</p><h2>2. Lack of sleep </h2><p>Sleep is essential for <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4548518/" target="_blank" rel="noopener">cell regeneration</a> — the body's process of replacing or restoring damaged cells and tissues. Not getting enough sleep can impact your body's ability to produce new cells, which can result in feelings of <a href="https://www.stress.org/sleep-deprivation-symptoms-effects-treatments-prevention-infographic" target="_blank" rel="noopener">physical exhaustion and pain</a>. </p><p>In addition to body aches, other <a href="https://www.insider.com/guides/health/mental-health/lack-of-sleep-effects" target="_blank" rel="noopener">symptoms of sleep deprivation</a> include:</p><ul><li><a href="https://www.insider.com/how-to-stay-focused" target="_blank" rel="noopener">Difficulty concentrating</a></li><li>Mood changes, including increased feelings of <a href="https://www.insider.com/guides/health/mental-health/why-does-depression-make-you-tired" target="_blank" rel="noopener">depression</a> or <a href="https://www.insider.com/guides/health/mental-health/what-is-anxiety-disorder" target="_blank" rel="noopener">anxiety</a></li><li>Gastrointestinal symptoms like nausea and diarrhea</li><li>Problems with planning or organization </li></ul><p>If you're struggling to sleep <a href="https://www.insider.com/guides/health/how-much-sleep-do-you-need" target="_blank" rel="noopener">seven to eight hours per night</a>, Favini recommends:</p><ul><li><strong>No screens at least an hour before bed</strong>. <a href="https://www.insider.com/guides/health/treatments/do-blue-light-glasses-work" target="_blank" rel="noopener">Blue light</a> from laptops, phones, or televisions can <a href="https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side" target="_blank" rel="noopener">disrupt the body's natural sleep cycle</a>.</li><li><strong>Establish a nighttime routine to prepare for sleep.</strong> Incorporate a relaxation element, like taking a warm bath or <a href="http://insider.com/benefits-of-reading" target="_blank" rel="noopener">reading a book</a>. </li><li><strong>Go to sleep and wake up at the same time each day.</strong> This will reinforce your body's natural sleep cycle. </li></ul><h2>3. Chronic fatigue syndrome </h2><p><a href="https://www.insider.com/why-am-i-always-tired" target="_blank" rel="noopener">Chronic fatigue syndrome</a> is a condition that causes extreme fatigue and sleepiness that interfere with daily life. The condition affects an estimated <a href="https://www.womenshealth.gov/a-z-topics/chronic-fatigue-syndrome#:~:text=How%20common%20is%20ME%2FCFS,men%20to%20develop%20ME%2FCFS" target="_blank" rel="noopener">one million Americans</a>.</p><p>Aches and pains are common in people with chronic fatigue syndrome, though the severity of pain varies by individual, says <a href="https://www.ascentptny.com/services" target="_blank" rel="noopener">Robert Berghorn</a>, DPT, owner of Ascent Physical Therapy based in New York.  </p><p>"Pain is supposed to act as a protective mechanism. However, in this case with chronic fatigue syndrome or any other chronic pain condition, it more acts like an uncontrolled wildfire," Berghorn says. "In this type of condition, there is a 'remapping' or changes in the way that the affected person interprets pain and activity where even the most simple things like opening a door can be really painful without any specific reason for the hand to hurt."</p><p>Other <a href="https://www.cdc.gov/me-cfs/symptoms-diagnosis/symptoms.html" target="_blank" rel="noopener">symptoms of chronic fatigue syndrome</a> include:</p><ul><li>Difficulties with concentration and memory</li><li>Headaches</li><li>Muscle weakness</li><li>A recurring <a href="http://insider.com/drinks-for-sore-throat" target="_blank" rel="noopener">sore throat</a> </li></ul><p>There is no cure for chronic fatigue syndrome, but many symptoms can be managed with <a href="https://www.cdc.gov/me-cfs/treatment/index.html" target="_blank" rel="noopener">medication or lifestyle changes</a>. If you think you may be experiencing chronic fatigue syndrome, talk with your doctor about the best course of treatment for you. </p><h2>4. Fibromyalgia </h2><p>Fibromyalgia is a condition that causes pain and stiffness all over the body. The condition affects about four <a href="https://www.cdc.gov/arthritis/basics/fibromyalgia.htm" target="_blank" rel="noopener">million adults in the US</a>. Risk factors for fibromyalgia include an autoimmune disease like lupus or rheumatoid arthritis, a history of stressful or traumatic events, and a family history of the disease. Fibromyalgia is also twice as likely to affect women as men. Symptoms include:</p><ul><li><a href="http://insider.com/home-remedies-for-headaches" target="_blank" rel="noopener">Headaches</a></li><li>Tingling or numbness in hands and feet</li><li><a href="https://www.insider.com/guides/health/conditions-symptoms/what-causes-fatigue" target="_blank" rel="noopener">Fatigue</a></li><li>Difficulty concentrating</li><li>Problems with memory</li><li>Depression and anxiety </li></ul><p>The condition <a href="https://www.cdc.gov/arthritis/basics/fibromyalgia.htm#treatment" target="_blank" rel="noopener">can be managed</a> with medication, stress management techniques, and cognitive behavioral therapy.</p><h2>5. Medications </h2><p>Some medications can also cause body aches, Favini says. Some of the most common include:</p><ul><li><a href="https://www.insider.com/guides/health/treatments/are-statins-safe" target="_blank" rel="noopener">Statin medications</a> like Lipitor or Altoprev, which are used to <a href="http://insider.com/how-to-lower-cholesterol" target="_blank" rel="noopener">lower cholesterol</a></li><li><a href="https://www.mayoclinic.org/drugs-supplements/fluticasone-inhalation-route/side-effects/drg-20067663?p=1" target="_blank" rel="noopener">Fluticasone</a>, which is used to treat <a href="https://www.insider.com/guides/health/conditions-symptoms/types-of-asthma" target="_blank" rel="noopener">asthma</a></li><li><a href="https://www.mayoclinic.org/drugs-supplements/carvedilol-oral-route/side-effects/drg-20067565" target="_blank" rel="noopener">Carvedilol</a>, a <a href="http://insider.com/normal-blood-pressure" target="_blank" rel="noopener">blood pressure</a> medication </li></ul><p>If you're on a medication that you think is causing your body aches, talk with your doctor about your symptoms and what other options may be available to you.</p><h2>6. Dehydration </h2><p><a href="https://www.insider.com/guides/health/diet-nutrition/benefits-of-drinking-water" target="_blank" rel="noopener">Inadequate water</a> intake reduces your body's ability to remove inflammatory chemicals from tissues, causing achiness and soreness, Berghorn says. </p><p><a href="https://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086" target="_blank" rel="noopener">Symptoms of dehydration</a> include:</p><ul><li>Dizziness</li><li>Confusion </li><li>Exhaustion</li><li>Extreme thirst</li><li>Dark urine</li></ul><p>One of the best ways to avoid dehydration is keeping a water bottle with you and drinking from it regularly, Berhorn says. If you do notice signs of dehydration, drinking a <a href="http://insider.com/how-to-get-electrolytes" target="_blank" rel="noopener">sports beverage</a> with some sugar and electrolytes will help rehydrate you faster than just water.</p><h2>7. Deficiencies </h2><p>Vitamin and nutrient deficiencies can also cause body aches, Berghorn says. Some of the most common ones include:</p><ul><li><a href="https://www.insider.com/what-is-vitamin-d-deficiency" target="_blank" rel="noopener">Vitamin D</a></li><li><a href="https://www.insider.com/guides/health/diet-nutrition/potassium-deficiency" target="_blank" rel="noopener">Potassium</a></li><li><a href="http://insider.com/calcium-deficiency" target="_blank" rel="noopener">Calcium</a></li><li><a href="http://insider.com/what-causes-iron-deficiency" target="_blank" rel="noopener">Iron</a></li></ul><p>Our bodies need a certain level of vitamins and nutrients to function properly, and deficiencies can alter the way tissues interact with each other, causing aches and pains. </p><p>"Each muscle contraction <a href="http://insider.com/why-are-electrolytes-important" target="_blank" rel="noopener">requires</a> the appropriate levels of calcium, potassium, and sodium," Berghorn says. "If one or more levels are low, it can result in spasms, reduced muscle contraction control, and muscle cramping."</p><p>Don't rush to taking supplements however; experts say most over-the-counter vitamin supplements are <a href="https://www.insider.com/experts-why-multivitamins-vitamin-e-are-a-waste-of-money-2022-6">a waste of money</a>. If you are worried you have a vitamin deficiency, talk to your doctor and get tested, then follow their specific treatment plan. Most people will get all the vitamins they need if they eat a healthy and balanced diet. </p><h2>8. Autoimmune disorder </h2><p>An autoimmune disorder is when the body's immune system attacks itself. Some autoimmune disorders can <a href="https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Inflammatory-Myopathies-Fact-Sheet" target="_blank" rel="noopener">cause body aches</a>.</p><p>There are many different types of autoimmune disorders. Some of the most common ones that can cause body aches include:</p><ul><li><strong>Lupus</strong>. A condition where the body attacks healthy tissues. Lupus most commonly affects the <a href="https://www.lupus.org/resources/what-is-lupus" target="_blank" rel="noopener">skin, joints, and internal organs</a> and can cause <a href="https://www.cdc.gov/lupus/basics/symptoms.htm" target="_blank" rel="noopener">muscle and joint pain</a>.</li><li><strong>Multiple sclerosis</strong> (MS). A condition in which the body's immune system attacks <a href="https://www.mayoclinic.org/diseases-conditions/multiple-sclerosis/symptoms-causes/syc-20350269#:~:text=The%20cause%20of%20multiple%20sclerosis,and%20spinal%20cord%20(myelin)" target="_blank" rel="noopener">the fatty substance protecting nerve fibers</a> in the brain and spinal cord. The loss of this protective layer can cause tingling, numbness, and weakness in limbs, and sudden pain when moving the neck.  </li><li><strong>Dermatomyositis</strong>. A <a href="https://rarediseases.info.nih.gov/diseases/6263/dermatomyositis#:~:text=Dermatomyositis%20is%20an%20autoimmune%20condition,between%20ages%205%20and%2015." target="_blank" rel="noopener">condition</a> that causes muscle weakness, which can result in joint pain. </li></ul><p>There is no cure for autoimmune diseases, but medications may help reduce the pain and inflammation associated with these disorders. </p><h2>9. Lyme disease </h2><p>Lyme disease is a <a href="https://www.insider.com/guides/health/conditions-symptoms/lyme-disease-symptoms" target="_blank" rel="noopener">tick-borne illness</a> caused by the bacterium Borrelia Burgdorfer. <a href="https://www.insider.com/5-signs-you-have-lyme-disease-not-the-flu-2022-5">Symptoms of Lyme</a> disease include:</p><ul><li>Body aches</li><li>Headache</li><li>Swollen lymph nodes</li><li>Rash</li><li>Fatigue</li><li>Chills</li><li>Fever</li></ul><p>Lyme disease isn't common in all parts of the US. <a href="https://www.insider.com/map-states-with-lyme-disease-other-tick-borne-illnesses-2022-5">Most cases occur in Northeastern states</a>, where the deer tick, which spreads the disease, is the most common. Climate change has expanded the tick's habitat, however, and more states are seeing cases of Lyme disease.</p><p>Lyme disease is treated with <a href="https://www.insider.com/how-antibiotics-work" target="_blank" rel="noopener">antibiotics</a>. Most people respond well to treatment and fully recover.</p><p>To <a href="https://www.insider.com/how-to-prevent-tick-bites-advice-from-wilderness-educator-advice-2022-5">prevent tick bites in the first place</a>, wear long pants and check for ticks frequently when in the outdoors in an area where Lyme disease is common. </p><h2>10. A viral infection </h2><p>Both body aches and fever are common symptoms of viral infections, but it is possible to have a viral infection, like the <a href="https://www.insider.com/what-are-the-symptoms-of-the-flu" target="_blank" rel="noopener">flu</a>, without having a fever, Favini says. Other viral infections may also cause body aches without a fever, like the <a href="https://www.insider.com/common-cold-symptoms-treatment" target="_blank" rel="noopener">common cold,</a> and even <a href="https://www.cdc.gov/coronavirus/2019-ncov/symptoms-testing/symptoms.html" target="_blank" rel="noopener">COVID-19</a>. <a href="https://www.mayoclinic.org/diseases-conditions/common-cold/symptoms-causes/syc-20351605" target="_blank" rel="noopener">Symptoms of a viral infection</a> include:</p><ul><li><a href="https://www.insider.com/how-to-get-rid-of-a-runny-nose" target="_blank" rel="noopener">Runny nose</a></li><li><a href="https://www.insider.com/guides/health/treatments/best-medicine-for-sinus-congestion" target="_blank" rel="noopener">Congestion</a></li><li>Headache</li><li>Fatigue</li><li><a href="http://insider.com/home-remedies-for-cough" target="_blank" rel="noopener">Coughing</a></li><li><a href="https://www.insider.com/cant-stop-sneezing" target="_blank" rel="noopener">Sneezing</a></li><li>Sore throat</li></ul><p>A viral infection can last as long as a week or two, but over-the-counter medications, like <a href="https://www.insider.com/guides/health/treatments/aspirin-vs-ibuprofen" target="_blank" rel="noopener">Ibuprofen or Tylenol</a> can help relieve many of the symptoms. </p><h2>When to see your doctor </h2><p>If your body aches are severe, lasting more than a few days, and impacting your daily life, you should seek medical attention, Favini says. A doctor can help you determine the exact cause of your symptoms and suggest proper treatment. </p><h2>Insider's takeaway </h2><p>Body aches are a common symptom of viral infections, like the flu, but they could have several other causes, including autoimmune diseases or a nutritional deficiency. If you are experiencing persistent body aches that impact your daily life, reach out to your doctor for proper diagnosis and treatment. </p><h2>Related articles from <a href="https://www.insider.com/health-reference" target="_blank" rel="noopener">Health Reference</a>:</h2><ul><li><strong><a href="https://www.insider.com/guides/health/diet-nutrition/foods-that-boost-your-immune-system" target="_blank" rel="noopener">8 foods that boost your immune system and can help keep you healthy</a></strong></li><li><strong><a href="https://www.insider.com/guides/health/conditions-symptoms/when-to-go-to-hospital-for-fever" target="_blank" rel="noopener">A fever is rarely a reason to go to the hospital — here's what to do if you or your child has a fever</a></strong></li><li><strong><a href="https://www.insider.com/guides/health/can-you-reuse-a-face-mask" target="_blank" rel="noopener">Can you reuse a face mask? It won't be as effective if you do</a></strong></li><li><strong><a href="https://www.insider.com/how-to-boost-immune-system" target="_blank" rel="noopener">How to boost your immune system through diet and lifestyle changes</a></strong></li><li><strong><a href="https://www.insider.com/guides/health/conditions-symptoms/how-do-viruses-spread">How do viruses spread and how to protect yourself against infection</a></strong></li></ul>

10 common causes of body aches without a fever, and when to see a doctor

<ul class="summary-list"><li>Eating late at night isn't unhealthy, but some choices are healthier than others. </li><li>Avoid processed foods and foods high in caffeine and sugar like chocolate. </li><li>Reach for whole foods high in protein and healthy fat like nut butters, greek yogurt, and edamame. </li></ul><p>Do you find yourself getting hungry and wanting to munch on something at night? There's nothing wrong with having a midnight snack if you're hungry, as long as you do it right and pick healthy options rather than junk foods. </p>Related Article Module: Eating later at night does not cause weight gain, study finds<p>In fact, a 2015 <a href="https://pubmed.ncbi.nlm.nih.gov/25859885/" target="_blank" rel="noopener">study</a> found that eating small, nutritious meals at night can be good for blood pressure, cholesterol, weight, and insulin resistance. You should try to eat <a href="https://thehealthnexus.org/food-for-good-sleep/" target="_blank" rel="noopener">an hour</a> before you go to sleep, to give your body some time to digest the food.</p><p>"It's a myth that you have to stop eating at a certain time of the day," says <a href="https://linutritionist.com/" target="_blank" rel="noopener">Eleana Kaidanian</a>, RD, a nutritionist with her own private practice. </p><p>Here are 11 healthy late-night <keyword id="15004" type="CITY" weightage="60" keywordseo="Snacks">snacks</keyword> as well as some insight as to why you might find yourself staring at your refrigerator at night, according to Kaidanian.</p><h1>11 healthy snacks to eat late at night </h1><h2>1. Plain Greek yogurt </h2><p><a href="https://www.insider.com/is-greek-yogurt-good-for-you" target="_blank" rel="noopener">Greek yogurt</a> is packed with protein, calcium, and probiotics. Probiotics are healthy bacteria that help you build a healthy gut microbiome, which can affect everything from your digestion to your immunity.</p><h2>2. Cherries</h2><p>Top your bowl of greek yogurt with some cherries for added benefits. <a href="https://pubmed.ncbi.nlm.nih.gov/22038497/" target="_blank" rel="noopener">Cherries</a> may help promote better sleep because they contain <a href="https://www.insider.com/what-is-melatonin" target="_blank" rel="noopener">melatonin</a>, a hormone that helps regulate your sleep-wake cycle.</p><h2>3. Edamame</h2><p>Edamame is a low-calorie source of protein, fiber, and <a style="font-size: 15px;" href="https://www.insider.com/what-are-antioxidants-good-for" target="_blank" rel="noopener">antioxidants</a>. Kaidanian suggests steaming or microwaving edamame pods and seasoning them with a drizzle of lemon juice or soy sauce. She says you can also eat them roasted, if you prefer munching on something crunchy.</p><h2>4. A date with a handful of walnuts </h2><p>Walnuts contain healthy fats and protein whereas <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/168191/nutrients">dates</a> contain nutrients like vitamin A, vitamin B, <a href="https://www.insider.com/potassium-deficiency" target="_blank" rel="noopener">potassium</a>, <a href="https://www.insider.com/calcium-deficiency" target="_blank" rel="noopener">calcium</a>, <a href="https://www.insider.com/what-is-magnesium-good-for" target="_blank" rel="noopener">magnesium</a>, phosphorus, and <a href="https://www.insider.com/fiber-benefits" target="_blank" rel="noopener">fiber</a>. A handful of walnuts can be pretty filling and eating a fresh or dried date with it can help satisfy your sweet tooth. However, both dates and walnuts are high in calories so be careful not to over indulge.</p><h2>5. Roasted chickpeas</h2><p>"If you are craving something crunchy and salty try roasted chickpeas over potato chips," says Kaidanian. You can season them with salt and spices, per your preferences. <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients" target="_blank" rel="noopener">Chickpeas</a> are a good source of protein and fiber and they also offer several vitamins and minerals, including calcium, iron, potassium, magnesium, phosphorus, folate, and vitamin A. Alternatively, Kaidanian also suggests roasted fava beans.</p><h2>6. Roasted pistachios</h2><p><a href="https://health.clevelandclinic.org/3-reasons-why-pistachios-can-boost-your-health/" target="_blank" rel="noopener">Pistachios</a> are a good source of <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword>y, unsaturated fats, which are linked to lower cholesterol and better heart health. These nuts also contain nutrients like <a href="https://www.insider.com/vitamin-b6-benefits" target="_blank" rel="noopener">vitamin B6</a>, vitamin E, protein, and antioxidants. Kaidanian suggests <a href="https://www.cravingsofalunatic.com/how-to-toast-pistachios/" target="_blank" rel="noopener">oven roasting </a>them in the shell before you eat them, to give them that extra crunch. </p><h2>7. Oatmeal</h2><p><a href="https://medlineplus.gov/druginfo/natural/814.html" target="_blank" rel="noopener">Oats</a> are a fiber-rich grain that are linked to lower cholesterol, better blood sugar control, and reduced risk of cancer and heart disease. Kaidanian suggests cooking the <a href="https://www.insider.com/is-oatmeal-good-for-weight-loss" target="_blank" rel="noopener">oats</a> with water and adding <a href="https://www.insider.com/chia-seed-benefits" target="_blank" rel="noopener">chia seeds</a> to them, to bump up the <keyword id="52652" type="ORGANIZATION" weightage="60" keywordseo="nutrition">nutrition</keyword> content.</p><h2>8. Air-popped popcorn </h2><p><a href="https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2012/is-popcorn-a-healthy-snack-it-can-be/" target="_blank" rel="noopener">Popcorn</a> is actually a whole grain that is rich in fiber and nutrition. While store-bought varieties of popcorn are loaded with salt, unhealthy chemicals, and saturated fats, homemade popcorn makes for a healthy and nutritious snack. Kaidanian suggests seasoning the popcorn to your tastes; you can add olive oil, a dash of salt, and seasonings like basil, paprika, or turmeric to it, for instance. </p><h2>9. A handful of olives</h2><p>While olive oil is considered healthy, whole <a href="https://nutritionfacts.org/topics/olives/" target="_blank" rel="noopener">olives</a> are in fact healthier, since some of the nutrients are lost while processing them into oil. Olives are a rich source of healthy unsaturated fats and they also contain vitamin E and several phytochemicals, which are plant compounds with antioxidant properties. Green olives are less ripe when they are picked and have a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7737178/" target="_blank" rel="noopener">lower fat content</a> than black olives, which are picked at a more mature stage.</p><h2>10. Hummus with veggies</h2><p>Made of chickpeas, hummus is a protein-rich snack that is quite filling. You can use store-bought hummus or make your own at home, with some olive oil, lemon juice, tahini, yogurt, salt, and spices. Pair it with carrots or other veggies of your choice, to add more fiber and nutrition to your meal.</p><h2>11. Nut butter with fruits</h2><p><a href="https://www.insider.com/is-peanut-butter-good-for-you" target="_blank" rel="noopener">Nut butters</a> contain protein and healthy fats. You can pick a nut butter of your choice and pair it with fruits like apple, banana, or berries. Try adding a dash of cinnamon to it for more flavor. <a href="https://www.insider.com/cinnamon-benefits" target="_blank" rel="noopener">Cinnamon</a> is a powerful antioxidant that may help reduce cholesterol levels; it may also help improve blood sugar levels in patients with type 2 diabetes. </p><h2>Why you might be hungry late at night</h2><ul><li><strong>Irregular mealtimes: </strong>Not having a fixed eating schedule or eating infrequently during the day with long gaps in between meals can result in hunger pangs at night. "If you haven't had a proper meal or a balanced snack for more than three hours and you are hungry, you should eat no matter what time it is, to help maintain a steady blood sugar level," says Kaidanian.</li><li><strong>Irregular bedtime: </strong>If some nights you are up much later than others, it can throw off your body clock and result in hunger at unusual times, like the middle of the night, according to Kaidanian. </li><li><strong>Nutritionally inadequate dinner: </strong>Kaidanian says meals without much protein or fiber that are heavy on refined carbs, such as rice and white pasta, are nutritionally inadequate and can cause a spike in your blood sugar followed by a crash afterward, resulting in cravings for more food. According to a 2016 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015038/" target="_blank" rel="noopener">study</a>, these types of meals can also make it harder for you to fall asleep and make your sleep less restful.</li><li><strong>Mindless eating: </strong>"If late-night snacking is not a result of actual hunger and becomes a mindless activity, coupled with binge-watching television for instance, it can be a recipe for disaster that can result in weight gain and disordered eating patterns that affect your appetite into the next day," says Kaidanian.</li></ul><h2><strong>Tips for eating healthy at night</strong></h2><p>If you are eating a snack late at night, here are some dos and don'ts:</p><ul><li><strong>Replace refined carbs with complex carbs: </strong>Kaidanian recommends skipping refined carbs such as crackers, chips, pretzels, and white bread,  and opting for fiber-rich complex <a href="https://www.insider.com/what-are-carbs" target="_blank" rel="noopener">carbs</a>, like vegetables and whole grains, instead. These foods are more nutritious than refined carbs and <a href="https://health.clevelandclinic.org/5-foods-that-help-you-sleep/" target="_blank" rel="noopener">may promote better sleep</a>.</li><li><strong>Add proteins or healthy fats: </strong>Kaidanian recommends pairing your complex carbs with either <a href="https://www.insider.com/how-much-protein-do-i-need" target="_blank" rel="noopener">protein</a> or <a href="https://www.insider.com/saturated-vs-unsaturated-fat" target="_blank" rel="noopener">healthy fats</a> like nuts or peanut butter. These foods take longer to digest and keep you full for longer; they may also help with blood sugar control <a href="https://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/diabetes/faq-20058372" target="_blank" rel="noopener">if you have diabetes</a>. </li><li><strong>Pick whole foods:</strong> Kaidanian recommends skipping processed foods, since they have additives like salt, sugar, fats, and chemicals. Instead, she says to opt for whole foods, like fresh fruits, vegetables, nuts, and seeds, that are as close to their natural state as possible.</li><li><strong>Avoid caffeine: </strong><a href="https://www.insider.com/caffeine-sensitivity" target="_blank" rel="noopener">Caffeine</a> can make it harder for you to fall asleep, so it's recommended that you avoid it <a href="https://jcsm.aasm.org/doi/10.5664/jcsm.3170" target="_blank" rel="noopener">six hours</a> before bedtime. While coffee is an obvious source of caffeine, Kaidanian says other common culprits include soda, black teas, green teas, dark chocolate, and some types of energy and protein bars. </li></ul><h1>Insider's takeaway</h1><p>Maintaining a regular bedtime and consistent meal timings can help prevent late-night hunger pangs; however, if you haven't eaten something in a few hours and are hungry, you should eat a healthy snack. Avoid eating <a href="https://www.insider.com/what-is-intuitive-eating" target="_blank" rel="noopener">mindlessly</a> if you're not <a href="https://www.insider.com/how-to-eat-mindfully-2018-6" target="_blank" rel="noopener">actually hungry.</a></p><p>"The food you choose to eat late at night, if you do that, should still be portion-controlled and nutrient-dense, but not necessarily calorie-dense," says Kaidanian. She recommends opting for fiber-rich foods with either protein or healthy fats. </p><p>Processed foods and refined carbs should be avoided, since they don't offer much in the way of nutrition. Caffeine in any form is also not a good idea, since it can make it harder for you to sleep. </p><a data-type="5faee3da1ad83a04b343e11e">11 healthy, plant-based snacks that not only boost your daily intake of vitamins and fiber but taste good, too</a><a data-type="5dbb05ade94e8636d3632e1c">8 homemade snacks from a celebrity fitness trainer that take minutes to make and cost under $2 each</a><a data-type="5ae214eb19ee8619008b4572">9 genuinely healthy, genuinely tasty snacks that don't contain empty calories or sky-high levels of sodium or sugar</a><a data-type="5fa9ada07be3a410cd4ba570">Eating later at night does not cause weight gain, study finds</a>

11 healthy late night snacks to satisfy your midnight cravings

<ul class="summary-list"><li>Fiddle-leaf figs are one of the most high-maintenance - yet popular - <keyword id="12021028" type="UNKNOWN" weightage="60" keywordseo="houseplants" source="Orion">houseplants</keyword>.</li><li>They are well known for their height and large, lush leaves that resemble a violin.</li><li>A humidifier can be helpful since fiddle leaf figs prefer a humid, tropical environment.</li></ul><p>You may have heard that fiddle-leaf figs (Ficus lyrata) are the drama queens of plants - stunning and opulent yet notoriously high maintenance and finicky. </p><p>Their height and large, violin-shaped leaves make them statement pieces in any interior setting, but the specific water, light, and humidity requirements mean your plant may not thrive in just any spot around your <keyword id="11898442" type="UNKNOWN" weightage="100" keywordseo="home" source="Orion">home</keyword> or office. </p><p>Author and plant expert Linda Ly of <a href="https://www.gardenbetty.com/" target="_blank" rel="noopener">Garden Betty</a> shares her best tips on how to properly care for a fiddle-leaf fig so it can reward you with its lushness and beauty.</p><h2><strong>At a glance</strong></h2><ul><li><strong>Botanical name:</strong> Ficus lyrata</li><li><strong>Commonly known as:</strong> Fiddle-leaf fig, fiddle-leaf ficus</li><li><strong>Hardiness zone:</strong> 9-11</li><li><strong>Toxic to pets:</strong> Yes</li><li><strong>Watering frequency:</strong> Once a week; keep the top 2 inches of soil moist</li><li><strong>Soil type:</strong> Houseplant potting soil</li><li><strong>Light exposure:</strong> Direct light in the morning/afternoon</li></ul><h2><strong>Identifying a fiddle-leaf fig</strong></h2><p><strong><div type="image" title="A fiddle leaf fig potted in a basket" height="1414" width="1885" msid="85913780" hostid="261"></div></strong></p><p>If you've scrolled through Instagram or flipped the pages of any interior design magazine, you've seen this elegant houseplant. Fiddle-leaf figs can be easily identified by their long, thin trunks blooming with large and slightly waxy-looking leaves. </p><p>"As a houseplant, fiddle-leaf figs can grow 6 to 10 feet tall, but there are shorter, bushier varieties (like Compacta and Bambino) that work better in small spaces," says Ly. "Most people grow the main species (Ficus lyrata), though there are several varieties available, including a variegated type."</p><h2><strong>Water</strong></h2><p>Unlike many houseplants that can thrive on a weekly sip of water, fiddle-leaf figs prefer just the right amount of consistent moisture. </p><p>"Soak it thoroughly at least once a week until the water drains out, so the top two inches of soil are consistently moist," says Ly. "If those two inches are dry, it's time to water."</p><p>Lightly misting the leaves and soil or using a humidifier is also recommended to maintain the moisture levels your fiddle-leaf fig prefers. "As a rainforest plant, more humid environments are most beneficial to the fiddle-leaf fig, " says Ly.</p><p>The most common sign of overwatering or inadequate drainage of fiddle-leaf figs are dry, brown spots on the leaves. If this is the case, let your fig dry out, then get back to a consistent watering schedule. </p><p><strong>Quick tip</strong>: To save a rotting fig, first remove sickly leaves using pruning shears. Then, gently remove it from its pot, taking off as much old soil as possible as well as any rotten, soggy roots. Lastly, repot with fresh soil and soak thoroughly. </p><h2><strong>Potting and fertilizer</strong></h2><p><strong><div type="image" title="A fiddle-leaf fig being repotted" height="1414" width="1885" msid="85913781" hostid="261"></div></strong></p><p>Repotting your fiddle-leaf fig every one to two years is essential to its health and growth. This fast-growing houseplant can easily outgrow its pot, which is easily noticeable when roots come out through the drainage hole or can be seen growing out the surface of the soil. </p><p>To fertilize your fiddle-leaf fig, choose a fertilizer with an NPK 3:1:2 ratio - that's nitrogen, phosphorus, and potassium - and fertilize in the growing season during spring and summer following the instructions on the label. </p><h2><strong>Temperature</strong></h2><p>Because fiddle-leaf figs are native to western Africa, they prefer a more tropical and humid climate above 50 degrees Fahrenheit. A stable temperature is one of the fiddle-leaf fig's most demanding factors that make it a finicky houseplant.</p><p>"They need stable environments that don't fluctuate too much in temperature," says Ly. "They don't like too much sun, not enough sun, soil that's too wet, soil that's too dry, cold drafts, or dry air."</p><h2><strong>Light</strong></h2><p>The perfect amount of light is another sensitive requirement of the fiddle-leaf fig. This houseplant prefers just a few hours of bright light, rotating it weekly so all the leaves get access to sunlight.</p><p>"They like morning or afternoon light directly in front of an east, south, or west-facing window," says Ly. "The larger the plant is, the more sun it needs."</p><h2><strong>Common problems</strong></h2><p><strong><div type="image" title="A person wiping dust off the leaves of a fiddle-leaf fig plant with a cotton round" height="1414" width="1886" msid="85913782" hostid="261"></div></strong></p><p>One of the most common signs of trouble with a fiddle-leaf fig is dropping leaves. One or two is no cause for alarm, but if your fig is starting to look naked, there could be an underlying cause. Shock (if you constantly move your fig around the house), dry conditions (if your fig is by an open window or under the AC), and root rot are the most common causes of leaf drop. </p><p>As for pests, Ly reminds that fiddle leaf figs can be susceptible to spider mites and scale. The best way to prevent pests is to keep your fig's large, waxy leaves clean of dust by using cotton gloves or a slightly damp paper towel to wipe them down weekly and maintain a consistent watering schedule.  </p><h2><strong>Propagation</strong></h2><p>Many houseplants can be easily propagated through a leaf cutting, but the fiddle leaf fig requires a different approach. </p><p>"Start with a stem cutting at least six inches long that's attached to two to three healthy leaves," says Ly. "You can root this cutting in a vase of water. When the roots reach one to two inches long, plant the cutting in a one-gallon pot filled with fresh potting soil."</p><h2><strong>Insider's takeaway</strong></h2><p>Consistency is the key to a healthy fiddle-leaf fig. This Goldilocks of houseplants is worth the high maintenance care routine, which is why it has become such a photogenic and beloved plant. With just the right amount of water and light, a temperate climate, and a whole lot of love, your fiddle leaf fig can thrive for years to come.</p><a data-type="60b0061668059d2dfe078859">The 10 best indoor plants to bring life into your space</a><a data-type="61005845e278c6015e50f4e5">How to grow and care for a spider plant</a><a data-type="60ca71f8bee01c3f4c0324f9">How to grow and care for orchids</a><a data-type="603fb949aa63e06b9a17fab8">Snake plant care: How to grow and maintain the popular houseplant</a>

How to grow and care for a fiddle-leaf fig plant

<ul class="summary-list"><li>The most common cause of body aches without a fever include stress and sleep deprivation. </li><li>If you have body aches without a fever, it could still be a sign of a viral infection like the <keyword id="43544" type="PERSON" weightage="60" keywordseo="Flu">flu</keyword>. </li><li>If your body aches are severe or last more than a few days, you should see your doctor.</li></ul><p>Body aches are feelings of pain or soreness all over your body. They are a common symptom of viral illnesses like the flu. If sickness is the cause of your body aches, you're likely to also have a fever, but in some circumstances, you may have body aches without a fever.</p><p>Here are the most common causes of body aches without a fever. </p><h2>1. Stress </h2><p>Stress can cause body aches, but the pain differs from illness-related aches, says <a href="https://goforward.com/your-doctor" target="_blank" rel="noopener">Nate Favini</a>, MD, the medical lead at Forward, a preventive <keyword id="1850924" type="PERSON" weightage="60" keywordseo="primary-care">primary care</keyword> practice. </p><p>Body pain caused by stress typically manifests in the neck, shoulders, and back. Though it is possible for these pains to be felt in other parts of the body, like the legs, abdomen, or chest, Favini says. Illness-related body aches tend to be all-over and come on quickly, peaking in intensity over a short period of time -  typically hours or days.</p> <p>Stress causes your muscles to tense up. Once you relax, your muscles release, but <a href="https://www.stress.org/stress-effects#:~:text=Your%20muscles%20tense%20up%20to,shoulder%20pain%2C%20and%20body%20aches" target="_blank" rel="noopener">ongoing or chronic stress</a> can lead to longer bouts of muscle tension. </p><p>A 2015 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4795524/" target="_blank" rel="noopener">study</a> found a correlation between stress and the function of many bodily systems, including the musculoskeletal, nervous, respiratory, and endocrine systems. According to the study, <a href="https://www.insider.com/can-stress-make-you-sick" target="_blank" rel="noopener">stress can negatively impact these systems</a> and manifest as physical pains including muscle aches and <a href="https://www.insider.com/types-of-headaches" target="_blank" rel="noopener">headaches</a>. </p><p>Other <a href="https://my.clevelandclinic.org/health/articles/11874-stress" target="_blank" rel="noopener">symptoms of stress</a> include:</p><ul><li><a href="https://www.insider.com/how-to-sleep-better" target="_blank" rel="noopener">Difficulty sleeping</a></li><li><a href="https://www.insider.com/home-remedies-for-nausea" target="_blank" rel="noopener">Nausea</a></li><li><a href="https://www.insider.com/food-for-diarrhea" target="_blank" rel="noopener">Diarrhea</a></li><li>Sudden weight gain or loss</li><li>Exhaustion</li></ul><p>If you think stress may be causing your body aches, try incorporating relaxation techniques into your day, like <a href="http://insider.com/how-to-meditate" target="_blank" rel="noopener">meditation</a>, deep breathing, or <a href="http://insider.com/hatha-yoga-benefits" target="_blank" rel="noopener">yoga</a>.</p><h2>2. Lack of sleep </h2><p>Sleep is essential for <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4548518/" target="_blank" rel="noopener">cell regeneration</a> - the body's process of replacing or restoring damaged cells and tissues. Not getting enough sleep can impact your body's ability to produce new cells, which can result in feelings of <a href="https://www.stress.org/sleep-deprivation-symptoms-effects-treatments-prevention-infographic" target="_blank" rel="noopener">physical exhaustion and pain</a>. </p><p>In addition to body aches, other <a href="https://www.insider.com/lack-of-sleep-effects" target="_blank" rel="noopener">symptoms of sleep deprivation</a> include:</p><ul><li><a href="https://www.insider.com/how-to-stay-focused" target="_blank" rel="noopener">Difficulty concentrating</a></li><li>Mood changes, including increased feelings of <a href="https://www.insider.com/why-does-depression-make-you-tired" target="_blank" rel="noopener">depression</a> or <a href="https://www.insider.com/what-is-anxiety-disorder" target="_blank" rel="noopener">anxiety</a></li><li>Gastrointestinal symptoms like nausea and diarrhea</li><li>Problems with planning or organization </li></ul><p>If you're struggling to sleep <a href="https://www.insider.com/how-much-sleep-do-you-need" target="_blank" rel="noopener">seven to eight hours per night</a>, Favini recommends:</p><ul><li><strong>No screens at least an hour before bed</strong>. <a href="https://www.insider.com/do-blue-light-glasses-work" target="_blank" rel="noopener">Blue light</a> from laptops, phones, or televisions can <a href="https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side" target="_blank" rel="noopener">disrupt the body's natural sleep cycle</a>.</li><li><strong>Establish a nighttime routine to prepare for sleep.</strong> Incorporate a relaxation element, like taking a warm bath or <a href="http://insider.com/benefits-of-reading" target="_blank" rel="noopener">reading a book</a>. </li><li><strong>Go to sleep and wake up at the same time each day.</strong> This will reinforce your body's natural sleep cycle. </li></ul><h2>3. Chronic fatigue syndrome </h2><p><a href="https://www.insider.com/why-am-i-always-tired" target="_blank" rel="noopener">Chronic fatigue syndrome</a> is a condition that causes extreme fatigue and sleepiness that interfere with daily life. The condition affects an estimated <a href="https://www.womenshealth.gov/a-z-topics/chronic-fatigue-syndrome#:~:text=How%20common%20is%20ME%2FCFS,men%20to%20develop%20ME%2FCFS" target="_blank" rel="noopener">one million Americans</a>.</p><p>Aches and pains are common in people with chronic fatigue syndrome, though the severity of pain varies by individual, says <a href="https://www.ascentptny.com/services" target="_blank" rel="noopener">Robert Berghorn</a>, DPT, owner of Ascent Physical Therapy based in New York.  </p><p>"Pain is supposed to act as a protective mechanism. However, in this case with chronic fatigue syndrome or any other chronic pain condition, it more acts like an uncontrolled wildfire," Berghorn says. "In this type of condition, there is a 'remapping' or changes in the way that the affected person interprets pain and activity where even the most simple things like opening a door can be really painful without any specific reason for the hand to hurt."</p><p>Other <a href="https://www.cdc.gov/me-cfs/symptoms-diagnosis/symptoms.html" target="_blank" rel="noopener">symptoms of chronic fatigue syndrome</a> include:</p><ul><li>Difficulties with concentration and memory</li><li>Headaches</li><li>Muscle weakness</li><li>A recurring <a href="http://insider.com/drinks-for-sore-throat" target="_blank" rel="noopener">sore throat</a> </li></ul><p>There is no cure for chronic fatigue syndrome, but many symptoms can be managed with <a href="https://www.cdc.gov/me-cfs/treatment/index.html" target="_blank" rel="noopener">medication or lifestyle changes</a>. If you think you may be experiencing chronic fatigue syndrome, talk with your doctor about the best course of treatment for you. </p><h2>4. Fibromyalgia </h2><p>Fibromyalgia is a condition that causes pain and stiffness all over the body. The condition affects about four <a href="https://www.cdc.gov/arthritis/basics/fibromyalgia.htm" target="_blank" rel="noopener">million adults in the US</a>. Symptoms include:</p><ul><li><a href="http://insider.com/home-remedies-for-headaches" target="_blank" rel="noopener">Headaches</a></li><li>Tingling or numbness in hands and feet</li><li><a href="https://www.insider.com/what-causes-fatigue" target="_blank" rel="noopener">Fatigue</a></li><li>Difficulty concentrating</li><li>Problems with memory</li><li>Depression and anxiety </li></ul><p>The condition <a href="https://www.cdc.gov/arthritis/basics/fibromyalgia.htm#treatment" target="_blank" rel="noopener">can be managed</a> with medication, stress management techniques, and cognitive behavioral therapy.</p><h2>5. Medications </h2><p>Some medications can also cause body aches, Favini says. Some of the most common include:</p><ul><li><a href="https://www.insider.com/are-statins-safe" target="_blank" rel="noopener">Statin medications</a> like Lipitor or Altoprev, which are used to <a href="http://insider.com/how-to-lower-cholesterol" target="_blank" rel="noopener">lower cholesterol</a></li><li><a href="https://www.mayoclinic.org/drugs-supplements/fluticasone-inhalation-route/side-effects/drg-20067663?p=1" target="_blank" rel="noopener">Fluticasone</a>, which is used to treat <a href="https://www.insider.com/types-of-asthma" target="_blank" rel="noopener">asthma</a></li><li><a href="https://www.mayoclinic.org/drugs-supplements/carvedilol-oral-route/side-effects/drg-20067565" target="_blank" rel="noopener">Carvedilol</a>, a <a href="http://insider.com/normal-blood-pressure" target="_blank" rel="noopener">blood pressure</a> medication </li></ul><p>If you're on a medication that you think is causing your body aches, talk with your doctor about your symptoms and what other options may be available to you.</p><h2>6. Dehydration </h2><p><a href="https://www.insider.com/benefits-of-drinking-water" target="_blank" rel="noopener">Inadequate water</a> intake reduces your body's ability to remove inflammatory chemicals from tissues, causing achiness and soreness, Berghorn says. </p><p><a href="https://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086" target="_blank" rel="noopener">Symptoms of dehydration</a> include:</p><ul><li>Dizziness</li><li>Confusion </li><li>Exhaustion</li><li>Extreme thirst</li><li>Dark urine</li></ul> <p>One of the best ways to avoid dehydration is keeping a water bottle with you and drinking from it regularly, Berhorn says. If you do notice signs of dehydration, drinking a <a href="http://insider.com/how-to-get-electrolytes" target="_blank" rel="noopener">sports beverage</a> with some sugar and electrolytes will help rehydrate you faster than just water.</p><h2>7. Deficiencies </h2><p>Vitamin and nutrient deficiencies can also cause body aches, Berghorn says. Some of the most common ones include:</p><ul><li><a href="https://www.insider.com/what-is-vitamin-d-deficiency" target="_blank" rel="noopener">Vitamin D</a></li><li><a href="https://www.insider.com/potassium-deficiency" target="_blank" rel="noopener">Potassium</a></li><li><a href="http://insider.com/calcium-deficiency" target="_blank" rel="noopener">Calcium</a></li><li><a href="http://insider.com/what-causes-iron-deficiency" target="_blank" rel="noopener">Iron</a></li></ul><p>Our bodies need a certain level of vitamins and nutrients to function properly, and deficiencies can alter the way tissues interact with each other, causing aches and pains. </p><p>"Each muscle contraction <a href="http://insider.com/why-are-electrolytes-important" target="_blank" rel="noopener">requires</a> the appropriate levels of calcium, potassium, and sodium," Berghorn says. "If one or more levels are low, it can result in spasms, reduced muscle contraction control, and muscle cramping."</p><h2>8. Autoimmune disorder </h2><p>An autoimmune disorder is when the body's immune system attacks itself. Some autoimmune disorders can <a href="https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Inflammatory-Myopathies-Fact-Sheet" target="_blank" rel="noopener">cause body aches</a>.</p><p>There are many different types of autoimmune disorders. Some of the most common ones that can cause body aches include:</p><ul><li><strong>Lupus</strong>. A condition where the body attacks healthy tissues. Lupus most commonly affects the <a href="https://www.lupus.org/resources/what-is-lupus" target="_blank" rel="noopener">skin, joints, and internal organs</a> and can cause <a href="https://www.cdc.gov/lupus/basics/symptoms.htm" target="_blank" rel="noopener">muscle and joint pain</a>.</li><li><strong>Multiple sclerosis</strong> (MS). A condition in which the body's immune system attacks <a href="https://www.mayoclinic.org/diseases-conditions/multiple-sclerosis/symptoms-causes/syc-20350269#:~:text=The%20cause%20of%20multiple%20sclerosis,and%20spinal%20cord%20(myelin)" target="_blank" rel="noopener">the fatty substance protecting nerve fibers</a> in the brain and spinal cord. The loss of this protective layer can cause tingling, numbness, and weakness in limbs, and sudden pain when moving the neck.  </li><li><strong>Dermatomyositis</strong>. A <a href="https://rarediseases.info.nih.gov/diseases/6263/dermatomyositis#:~:text=Dermatomyositis%20is%20an%20autoimmune%20condition,between%20ages%205%20and%2015." target="_blank" rel="noopener">condition</a> that causes muscle weakness, which can result in joint pain. </li></ul><p>There is no cure for autoimmune diseases, but medications may help reduce the pain and inflammation associated with these disorders. </p><h2>9. Lyme disease </h2> <p>Lyme disease is a <a href="https://www.insider.com/lyme-disease-symptoms" target="_blank" rel="noopener">tick-borne illness</a> caused by the bacterium Borrelia Burgdorfer. Symptoms of Lyme disease include:</p><ul><li>Body aches</li><li>Headache</li><li>Swollen lymph nodes</li><li>Rash</li><li>Fatigue</li><li>Chills</li><li>Fever</li></ul><p>Lyme disease is treated with <a href="https://www.insider.com/how-antibiotics-work" target="_blank" rel="noopener">antibiotics</a>. Most people respond well to treatment and fully recover. </p><h2>10. A viral infection </h2><p>Both body aches and fever are common symptoms of viral infections, but it is possible to have a viral infection, like the <a href="https://www.insider.com/what-are-the-symptoms-of-the-flu" target="_blank" rel="noopener">flu</a>, without having a fever, Favini says. Other viral infections may also cause body aches without a fever, like the <a href="https://www.insider.com/common-cold-symptoms-treatment" target="_blank" rel="noopener">common cold.</a> <a href="https://www.mayoclinic.org/diseases-conditions/common-cold/symptoms-causes/syc-20351605" target="_blank" rel="noopener">Symptoms of a viral infection</a> include:</p><ul><li><a href="https://www.insider.com/how-to-get-rid-of-a-runny-nose" target="_blank" rel="noopener">Runny nose</a></li><li><a href="https://www.insider.com/best-medicine-for-sinus-congestion" target="_blank" rel="noopener">Congestion</a></li><li>Headache</li><li>Fatigue</li><li><a href="http://insider.com/home-remedies-for-cough" target="_blank" rel="noopener">Coughing</a></li><li><a href="https://www.insider.com/cant-stop-sneezing" target="_blank" rel="noopener">Sneezing</a></li><li>Sore throat</li></ul><p>A viral infection can last as long as a week or two, but over-the-counter medications, like <a href="https://www.insider.com/aspirin-vs-ibuprofen" target="_blank" rel="noopener">Ibuprofen or Tylenol</a> can help relieve many of the symptoms. </p><h2>When to see your doctor </h2><p>If your body aches are severe, lasting more than a few days, and impacting your daily life, you should seek medical attention, Favini says. A doctor can help you determine the exact cause of your symptoms and suggest proper treatment. </p><h2>Insider's takeaway </h2><p>Body aches are a common symptom of viral infections, like the flu, but they could have several other causes, including autoimmune diseases or a nutritional deficiency. If you are experiencing persistent body aches that impact your daily life, reach out to your doctor for proper diagnosis and treatment. </p><h2>Related articles from <a href="https://www.insider.com/health-reference" target="_blank" rel="noopener">Health Reference</a>:</h2><ul><li><strong><a href="https://www.insider.com/foods-that-boost-your-immune-system" target="_blank" rel="noopener">8 foods that boost your immune system and can help keep you healthy</a></strong></li><li><strong><a href="https://www.insider.com/when-to-go-to-hospital-for-fever" target="_blank" rel="noopener">A fever is rarely a reason to go to the hospital - here's what to do if you or your child has a fever</a></strong></li><li><strong><a href="https://www.insider.com/can-you-reuse-a-face-mask" target="_blank" rel="noopener">Can you reuse a face mask? It won't be as effective if you do</a></strong></li><li><strong><a href="https://www.insider.com/how-to-boost-immune-system" target="_blank" rel="noopener">How to boost your immune system through diet and lifestyle changes</a></strong></li><li><strong><a href="https://www.insider.com/how-do-viruses-spread">How do viruses spread and how to protect yourself against infection</a></strong></li></ul>

<ul class="summary-list"><li>The major signs and symptoms of a <keyword id="101384" type="PERSON" weightage="60" keywordseo="magnesium" source="Orion">magnesium</keyword> <keyword id="381268" type="PERSON" weightage="60" keywordseo="Deficiency" source="Orion">deficiency</keyword> include weakness, nausea, and fatigue. </li><li>About 48% of Americans don't get enough magnesium and are at risk for a deficiency. </li><li>To treat magnesium deficiency, eat more magnesium-rich foods like spinach, nuts, and tofu.</li></ul><p>Every organ in the body requires magnesium, making it a critical mineral. But if you don't consume enough, you may develop a magnesium deficiency, which can cause minor symptoms like weakness and fatigue, as well as dangerous ones like seizures and muscle spasms.</p><p>Here's what you need to know about the signs and symptoms of magnesium deficiency, and how to get more in your diet. </p><h2>What does magnesium do? </h2> <p>Magnesium is required for <a href="https://medlineplus.gov/ency/article/002423.htm" target="_blank" rel="noopener">over 300 chemical reactions in the body</a>. According to <a href="https://www.nicoledemasi.com/" target="_blank" rel="noopener">Nicole DeMasi</a>, MS, a registered dietitian with her own virtual private practice, it's essential for maintaining: </p><ul><li>Energy production</li><li>Muscle and nerve function</li><li><a href="https://www.insider.com/how-to-read-blood-pressure" target="_blank" rel="noopener">Blood pressure </a></li><li><a href="https://www.insider.com/normal-blood-sugar-levels" target="_blank" rel="noopener">Blood sugar levels</a></li><li>Hormone regulation</li><li>Protein, bone, and DNA production </li></ul><p>Maintaining a proper magnesium intake has also been linked to a <a href="https://care.diabetesjournals.org/content/37/2/419" target="_blank" rel="noopener">reduced risk of diabetes</a>, says <a href="https://kellyjonesnutrition.com/" target="_blank" rel="noopener">Kelly Jones</a>, MS, a registered dietitian and <keyword id="52652" type="ORGANIZATION" weightage="60" keywordseo="nutrition" source="Orion">nutrition</keyword>ist at Kelly Jones Nutrition.</p><h2>Signs and symptoms of magnesium deficiency</h2><p>Symptoms of magnesium deficiency vary based on how deficient you are. According to <a href="https://foodlove.com/" target="_blank" rel="noopener">Bansari Acharya</a>, RDN, a registered dietitian-nutritionist in Detroit, the initial symptoms of magnesium deficiency can include: </p><ul><li>Weakness</li><li>Fatigue</li><li><a href="https://www.insider.com/how-to-stop-vomiting" target="_blank" rel="noopener">Vomiting</a></li><li><a href="https://www.insider.com/home-remedies-for-nausea" target="_blank" rel="noopener">Nausea</a></li><li>Loss of appetite</li></ul><p>If a person's magnesium deficiency continues for a long period of time or gets worse, the seriousness of symptoms increases. According to Acharya, the long term risks of a magnesium deficiency include: </p><ul><li>Change in personality</li><li>Seizures</li><li>Numbness</li><li>Tingling sensations</li><li>Abnormal heart rhythms</li><li><a href="https://www.insider.com/what-causes-muscle-cramps" target="_blank" rel="noopener">Muscle spasms </a></li><li><a href="https://jasn.asnjournals.org/content/18/10/2649" target="_blank" rel="noopener">Hypokalemia</a>, which is low levels of potassium in the blood</li><li><a href="https://medlineplus.gov/genetics/condition/hypomagnesemia-with-secondary-hypocalcemia/" target="_blank" rel="noopener">Hypocalcemia</a>, which is low levels of calcium in the blood</li></ul><h2>Causes of magnesium deficiency</h2><p>A magnesium deficiency occurs when the amount of magnesium in the blood drops below the <a href="https://medlineplus.gov/ency/article/003487.htm" target="_blank" rel="noopener">average range of 1.7 to 2.2 mg/dL</a>. This can happen if you consume less than your <a href="https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/" target="_blank" rel="noopener">recommended dietary allowance of magnesium</a>:  </p><table dir="ltr" style="height: 234px;" border="1" cellspacing="0" cellpadding="0"></colgroup><tbody><tr style="height: 21px;"><td style="width: 100px; height: 21px; text-align: center;"><strong>Age</strong></td><td style="width: 100px; height: 21px; text-align: center;"><strong>Male</strong></td><td style="width: 100px; height: 21px; text-align: center;"><strong>Female</strong></td><td style="width: 100px; height: 21px; text-align: center;"><strong>Pregnancy</strong></td><td style="width: 100px; height: 21px; text-align: center;"><strong>Lactation</strong></td></tr><tr style="height: 43px;"><td style="width: 100px; height: 43px; text-align: center;">Birth to 6 months</td><td style="width: 100px; height: 43px; text-align: center;">30 mg</td><td style="width: 100px; height: 43px; text-align: center;">30 mg</td><td style="width: 100px; height: 43px; text-align: center;">--</td><td style="width: 100px; height: 43px; text-align: center;">--</td></tr><tr style="height: 21px;"><td style="width: 100px; height: 21px; text-align: center;">7-12 months</td><td style="width: 100px; text-align: center; height: 21px;">75 mg</td><td style="width: 100px; height: 21px; text-align: center;">75 mg</td><td style="width: 100px; height: 21px; text-align: center;">--</td><td style="width: 100px; height: 21px; text-align: center;">--</td></tr><tr style="height: 21px;"><td style="width: 100px; height: 21px; text-align: center;">1-3 years</td><td style="width: 100px; height: 21px; text-align: center;">80 mg</td><td style="width: 100px; height: 21px; text-align: center;">80 mg</td><td style="width: 100px; height: 21px; text-align: center;">--</td><td style="width: 100px; height: 21px; text-align: center;">--</td></tr><tr style="height: 21px;"><td style="width: 100px; height: 21px; text-align: center;">4-8 years</td><td style="width: 100px; height: 21px; text-align: center;">130 mg</td><td style="width: 100px; height: 21px; text-align: center;">130 mg</td><td style="width: 100px; height: 21px; text-align: center;">--</td><td style="width: 100px; height: 21px; text-align: center;">--</td></tr><tr style="height: 21px;"><td style="width: 100px; height: 21px; text-align: center;">9-13 years</td><td style="width: 100px; height: 21px; text-align: center;">240 mg</td><td style="width: 100px; height: 21px; text-align: center;">240 mg</td><td style="width: 100px; height: 21px; text-align: center;">--</td><td style="width: 100px; height: 21px; text-align: center;">--</td></tr><tr style="height: 21px;"><td style="width: 100px; height: 21px; text-align: center;">14-18 years</td><td style="width: 100px; height: 21px; text-align: center;">410 mg</td><td style="width: 100px; height: 21px; text-align: center;">360 mg</td><td style="width: 100px; height: 21px; text-align: center;">400 mg</td><td style="width: 100px; height: 21px; text-align: center;">360 mg</td></tr><tr style="height: 21px;"><td style="width: 100px; height: 21px; text-align: center;">19-30 years</td><td style="width: 100px; height: 21px; text-align: center;">400 mg</td><td style="width: 100px; height: 21px; text-align: center;">310 mg</td><td style="width: 100px; height: 21px; text-align: center;">350 mg</td><td style="width: 100px; height: 21px; text-align: center;">310 mg</td></tr><tr style="height: 21px;"><td style="width: 100px; height: 21px; text-align: center;">31-50 years</td><td style="width: 100px; height: 21px; text-align: center;">420 mg</td><td style="width: 100px; height: 21px; text-align: center;">320 mg</td><td style="width: 100px; height: 21px; text-align: center;">360 mg</td><td style="width: 100px; height: 21px; text-align: center;">320 mg</td></tr><tr style="height: 23px;"><td style="width: 100px; height: 23px; text-align: center;">51+ years</td><td style="width: 100px; height: 23px; text-align: center;">420 mg</td><td style="width: 100px; height: 23px; text-align: center;">320 mg</td><td style="width: 100px; height: 23px; text-align: center;">--</td><td style="width: 100px; height: 23px; text-align: center;">--</td></tr></tbody></table><p>Across all ages, <a href="https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/usual/Usual_Intake_gender_WWEIA_2013_2016.pdf" target="_blank" rel="noopener">48% of Americans</a> consume less than their estimated requirement for magnesium. "The standard American diet typically consists of mainly processed foods like boxed, canned, and frozen meals, red meat, low fiber carbs, and very little fruits and vegetables. This way of eating makes it much harder to get enough magnesium," says DeMasi.</p><p>While an <a href="https://www.insider.com/how-to-start-eating-healthy" target="_blank" rel="noopener">improper diet</a> can be to blame for a magnesium deficiency, certain diseases also make a person more susceptible. "Most true magnesium deficiencies are due to inadequate absorption and excess loss in the urine and feces," says Jones. </p><p>Jones says this is most likely to occur if you have:</p><ul><li><a href="https://www.insider.com/do-i-have-ibd" target="_blank" rel="noopener">Crohn's disease</a></li><li>Severe irritable bowel syndrome (<a href="https://www.insider.com/do-i-have-ibs" target="_blank" rel="noopener">IBS</a>) </li><li><a href="https://www.insider.com/what-is-celiac-disease">Celiac disease</a></li><li>Alcoholism</li><li><a href="https://www.insider.com/what-is-diabetes" target="_blank" rel="noopener">Diabetes</a></li></ul><h2>Diagnosis of magnesium deficiency</h2><p>As soon as you notice initial symptoms such as fatigue or gastrointestinal discomfort, it is recommended you visit a doctor immediately. </p><p>Once at the doctor's office, they can perform a blood test to determine if you are experiencing a magnesium deficiency, another nutrient deficiency, or if something else is to blame. Your doctor will then determine the best treatment option for you. </p><h2>Treatment for a magnesium deficiency</h2><p>Depending on what other medical conditions you have and the severity of the deficiency, your doctor may recommend a supplement, along with dietary changes, says Acharya. The highest tolerable amount of a magnesium supplement is <a href="https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/" target="_blank" rel="noopener">350 mg per day</a> for adults. </p><p>The most common supplemental forms of magnesium, such as magnesium citrate and oxide, may cause cramping and diarrhea. If you decide to take a supplement, opt for magnesium glycinate as it is less likely to cause gastrointestinal issues. </p><p>Increasing your daily intake of <a href="https://medlineplus.gov/ency/article/002423.htm" target="_blank" rel="noopener">magnesium-rich foods</a> is another great way to get your levels back on track. DeMasi says foods high in magnesium include: </p><ul><li>Green leafy vegetables such as spinach</li><li>Nuts </li><li>Tofu</li><li>Bananas</li><li>Whole grains</li><li>Legumes</li><li>Milk </li><li>Yogurt</li><li>Dark chocolate</li><li>Avocados</li></ul><p>In the early stages of magnesium deficiency, you can recover by increasing your dietary intake through foods. But, if you've developed more serious conditions as a result of your deficiency, the length and intensity of treatment will increase.</p><h2>Insider's takeaway</h2><p>A magnesium deficiency occurs when a person does not consume enough magnesium in their diet or has a disease that limits their ability to absorb it. Symptoms of a magnesium deficiency include weakness, nausea, and even seizures. 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