Quercetin is a natural flavonoid found in many plant-based foods. It is a powerful antioxidant that has been shown to have numerous health benefits, including reducing inflammation, improving heart health, and even fighting cancer.

In this article I am exploring Quercetin Benefits, the scientific data around it and foods you can consume to get more of it into your system.

When you sit too much every day, you disturb your body’s natural functions, slow down your metabolism, and impair blood sugar regulation. Your circulation and heart health suffer, and your muscles and bones weaken. Mentally, you face a higher risk of anxiety and depression.

To counteract these effects, incorporate standing breaks, desk exercises, or walking meetings. Short, frequent movements can make a big impact.

Small changes like these can alleviate many issues associated with prolonged sitting. Learn how simple habits can greatly enhance your overall well-being.

Prolonged Sitting Disrupts Body Functions

Sitting for long periods can mess up your body’s natural functions. It can cause problems with your metabolism, blood sugar levels, and blood flow. When you sit too much, your body’s metabolism slows down. This means you burn fewer calories, which can lead to weight gain and obesity.

Sitting also makes it harder for your muscles to use blood sugar properly. This can increase insulin resistance and raise the risk of type 2 diabetes.

Your heart health can suffer too. Blood can pool in your legs, leading to poor artery function and a higher risk of heart disease.

It can also increase your blood pressure and cholesterol levels, which are bad for your heart. Poor blood flow can cause varicose veins and, in severe cases, deep vein thrombosis (DVT).

Sitting too long affects your muscles and bones as well. Bad posture can strain your back, neck, and shoulders, causing pain and possibly leading to problems with your spinal discs. Not moving enough can also weaken your bones, raising the risk of osteoporosis.

Excessive Sitting and Mental Health Risks

Sitting too much doesn’t just hurt your body; it can also affect your mind. Spending a lot of time sitting can increase the risk of anxiety and depression. The more you sit, the higher your chances of feeling anxious or depressed.

Studies from the Semel Institute for Neuroscience and Human Behavior at the University of California Los Angeles (UCLA) show that sitting a lot can affect the brain. Through MRI scans, researchers found that the more hours people spent sitting each day, the thinner the tissue in their medial temporal lobe (MTL), which includes the hippocampus. The hippocampus is largely responsible for storing and accessing memory. This means fewer new brain cells are made, which can hurt memory over time.

Interestingly, regular exercise alone doesn’t fix the problem. Even if you exercise a lot, sitting for long periods still poses a risk. Taking short, frequent breaks can help.

Research shows that people who stand up or move around every 30 minutes have about half the risk of anxiety and depression compared to those who don’t take breaks. [1]

How To Break the Cycle: Actionable Solutions for Everyone

Whether you’re an office worker, a gamer, or a driver, breaking the cycle of prolonged sitting is vital for your health. Begin by integrating small changes such as using a standing desk.

Regular breaks to move around are also essential. Incorporating light exercises into your routine can significantly reduce the risks associated with excessive sitting.

These adjustments make a noticeable difference, promoting better overall health.

Office Workers

Office workers can break the habit of sitting all day by adding regular movement and activity into their daily routines. Start by taking short breaks every hour to stand up, stretch, or take a quick walk. Setting reminders on your computer or phone can help you remember to move.

Here are some practical tips:

• Use a standing desk: You can switch between sitting and standing, which reduces the time you spend in one position.
• Walking meetings: Instead of sitting in a conference room, walk during meetings. Walking can help you think better and stay active.
• Desk exercises: Simple exercises like leg raises, shoulder rolls, or desk push-ups can be done at your desk.

Creating a more active work environment helps your physical health and also boosts productivity and mental well-being. Employers can help by providing resources like standing desks or organizing fitness classes. Also, using fitness trackers can help you monitor your activity and meet your movement goals.

Gamers

Gamers need to move more to stay healthy, just like office workers. Sitting for a long time can cause health problems like deep vein thrombosis, high blood sugar, high cholesterol, and increased body fat.

Here are some simple ways to stay healthy:

1. Take frequent breaks: Try to get up and move for 5-10 minutes every hour. You could walk to the kitchen for a drink.
2. Exercise daily: Spend at least 30 minutes a day exercising. You can cycle, do calisthenics, or have a short workout to help your body.
3. Use a standing desk: Switch between sitting and standing during the day to avoid being still for too long.

Make sure your workstation is set up right. Raise your monitor to eye level and use an external keyboard to help with good posture. This can stop you from hunching over.

Building healthy habits is important. Make moving a regular part of your day. Set reminders to take breaks and focus on your physical health.

Balancing small activities throughout the day is key for your long-term health and well-being.

Drivers

As a truck driver, it’s important to break the habit of sitting for long hours. Sitting for too long can cause health problems like obesity, heart disease, and muscle pain. But, there are simple steps you can take to stay healthy.

First, use your breaks wisely. Take a 10-30 minute walk or go to a nearby park to get some exercise and fresh air. Even a little bit of movement can help. Set a timer to remind you to move around every 30-60 minutes. Standing up helps your blood flow, gives you more energy, and makes you feel better.

Here are some easy tips:

• Add short activities: Even a 5-10 minute walk can help.
• Choose good distractions: During breaks, take a walk or stretch instead of looking at your phone.
• Plan your day: Make a to-do list at the end of each day to stay focused and organized.

Micro-movements: List of simple exercises that can be done at one’s desk throughout the day.

Counteract the negative effects of prolonged sitting by incorporating micro-movements into your daily routine.

Simple exercises like stretches, strength exercises, cardiovascular activities, and breathing exercises can be done right at your desk.

Explore these practical and effective options to stay active and healthy throughout the workday.

Stretches and Flexibility Exercises

Ever wondered how you can keep your body flexible and reduce stiffness right at your desk? Sitting for long periods can be hard on your body, but doing simple stretches and flexibility exercises can help.

Here are a few easy movements you can do without leaving your workspace:

• Neck Rolls: Lean your head forward, then rotate it in a circle for 10-15 seconds. Switch direction and repeat. This helps reduce tension in your neck and shoulders.
• Lower Back Stretch: Stand up and gently reach for your toes. Hold this position for 10-30 seconds. This stretch can help ease stress in your lower back and improve flexibility.
• Spinal Twist: Sit sideways in your chair and hold the backrest with both hands. Twist your body towards the back of the chair and hold for 10 seconds. Then switch sides. This exercise is good for your spine and can help reduce back pain.

These simple exercises can make a big difference in how your body feels during the day.

Strength Exercises

Adding strength exercises to your daily routine can be easy and helpful, even while seated at your desk. These small movements can help you fight the bad effects of sitting too long, like weak muscles and poor blood flow.

Here are some simple exercises you can do without leaving your workspace:

• Seated Core Bracing: Sit up straight, tilt your hips a bit forward, and pull your belly button in. Hold for 10-15 seconds, relax, and repeat 5 times.
• Marching Core: Sit on the edge of your chair, tighten your stomach muscles, and lean back a little while keeping your back straight. For an extra challenge, lift one foot at a time. Hold for 10-15 seconds, relax, and repeat 5 times.
• Shoulder Blade Pinches: Sit up straight and pinch your shoulder blades together like you’re squeezing a pencil between them. Relax and repeat 20 times.

These exercises help keep your muscles strong and improve your posture and overall health. By adding these simple moves to your day, you can fight the harmful effects of sitting too much. Remember, small actions can lead to big changes.

Cardiovascular Exercises

Improving your heart health while at your desk is possible with simple movements. These exercises can fit into your daily routine and help reduce the bad effects of sitting too long.

Here are three easy exercises you can try:

• Jogging in place: Stand up and jog in one spot for 1-2 minutes. This quick exercise raises your heart rate and can be done without disturbing your workspace.
• Desk push-ups: Place your hands on the edge of your desk and do push-ups while keeping your body straight. Aim for 10-15 repetitions to work your upper body and boost your heart rate.
• Chair dips: Sit on the edge of your chair, grip the seat, extend your legs, and lower your body towards the floor. Push back up and repeat 5-10 times. This targets your triceps and improves blood flow.

Adding these simple exercises to your workday can improve your health. They’re quick, effective, and need no special equipment. This makes it easy to stay active throughout the day.

Breathing Exercises

To reduce stress and improve focus while at your desk, try simple breathing exercises like the 4-7-8 technique. This exercise involves breathing in for 4 counts, holding the breath for 7 counts, and then exhaling for 8 counts. It helps calm your mind and boost concentration without leaving your chair.

Breathing exercises can help manage the bad effects of sitting for a long time. When you sit for too long, your body’s processes slow down. You may also have less blood flow and more muscle tension. Breathing exercises can help by making you relax and getting more oxygen into your body.

Another easy technique is diaphragmatic breathing. Sit up straight, put one hand on your chest and the other on your belly. Breathe deeply through your nose. Make sure your belly rises more than your chest. This helps your diaphragm work better, reduces muscle tension, and improves posture.

These small movements are easy to add to your daily routine. They can make a big difference in how you feel during the day. Take a few moments each hour to practice these exercises and notice the improvement in your overall well-being.

Making Movement a Habit: practical strategies to integrate movement into your day

Creating new habits takes time, but with some planning, you can add more movement to your daily routine. Start with small, easy goals and build up slowly. Here’s a simple schedule to get you started:

Technology can help remind you to move. Smartwatches and fitness trackers often alert you when you’ve been sitting too long. There are also apps that send reminders to take movement breaks.

Small changes can make a big difference. Stand while talking on the phone, take the stairs instead of the elevator, or walk to a colleague’s desk instead of emailing. Add these steps gradually, and moving more will become a natural part of your day. This approach not only breaks up sitting time but also improves your overall well-being.

Recent studies on the dangers of sitting or the benefits of movement

Adding movement to your daily routine is important. Recent studies show that sitting too much can be harmful, and being active has many benefits.

A study from the University of California, San Diego found that sitting for more than 11 hours a day raises the risk of death by 57%, compared to sitting less than 9.5 hours. Even regular exercise can’t fully remove these risks.

Another study in the British Journal of Sports Medicine says that just 22 minutes of exercise each day can help reduce the bad health effects of sitting too much. Each extra 10 minutes of activity per day lowers the risk of death by 15-35%.

The Mayo Clinic’s research shows that sitting for long periods is linked to metabolic syndrome. This includes obesity, high blood pressure, high blood sugar, and bad cholesterol levels. These problems increase the chances of heart disease, stroke, and type 2 diabetes.

A study in JAMA Open Network found that people who sit most of the day at work have a 16% higher risk of death from all causes and a 34% higher risk of heart disease. Adding just 15-30 minutes of daily physical activity can help reduce these risks.

Conclusion

Make movement a priority in your daily routine to counteract the effects of prolonged sitting. Integrate micro-movements like desk exercises, take regular breaks to stand, stretch, or walk, and consider using standing desks. These small changes can enhance your metabolism, boost circulation, and improve mental well-being.

Take action today: start incorporating these tips into your routine for better health and quality of life.

What is Quercetin?

Quercetin is a flavonoid, a type of plant pigment that gives fruits and vegetables their vibrant colors. It is found in a wide variety of plant-based foods, including apples, onions, kale, grapes, berries, and tea.

Quercetin is an antioxidant, which means it helps protect your cells from damage caused by harmful molecules known as free radicals.

Free radicals are produced naturally in the body as a byproduct of metabolism, but they can also be produced by exposure to environmental toxins like for example pollution and cigarette smoke. [1]

When free radicals build up in the body, they can damage cells, leading to chronic inflammation, a weakened immune system, and an increased risk of chronic diseases like cancer, heart disease, and Alzheimer’s.

Related: Top 50 Best Antioxidant Foods And Herbs List

How does it work?

Quercetin works by neutralizing free radicals in the body, which helps protect cells from damage. It also has anti-inflammatory properties, which can help reduce inflammation throughout the body.

Inflammation is a natural response to injury or infection, but chronic inflammation can lead to a wide range of health problems, including arthritis, diabetes, heart disease, and cancer.

Quercetin has been shown to reduce inflammation in the body by inhibiting the production of inflammatory molecules like cytokines and prostaglandins. [2]

Additionally, quercetin has been shown to have anti-cancer properties. Studies have shown that quercetin can inhibit the growth of cancer cells and induce cancer cell death, making it a promising natural cancer treatment. [3]

How long does it take for quercetin to work?

The length of time it takes for quercetin to work can vary depending on the person and the specific health condition being treated. In general, it may take several weeks of consistent use before noticeable benefits are observed.

For example, when taking a quercetin supplement to reduce inflammation or improve heart health, it may take several weeks or even months of regular use before improvements are seen.

When using quercetin to improve athletic performance, the effects may be more immediate. Studies have shown that a single dose of quercetin can improve endurance and reduce fatigue during exercise. [4]

It’s important to note that the effectiveness of quercetin may also depend on factors such as dosage, the form of quercetin used, and whether or not it is taken with other supplements or medications.

Also its effectiveness depend also on whether you are eating a healthy diet, exercising and generally following a healthy lifestyle.

Related: 40 Best Foods to Eat to Live Longer, Happier & Healthier

Quercetin Benefits

Quercetin has been shown to have the following health benefits:

1. Powerful antioxidant effects

Quercetin acts as a natural antioxidant in the body, helping to combat free radical damage and oxidative stress which are linked to aging and disease.

Studies show quercetin helps support immune health, heart health and healthy aging.

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2. Anti-inflammatory effects

Quercetin has been shown to help reduce inflammatory markers in the body like C-reactive protein. [5]

Chronic inflammation is linked to many health issues like heart disease, arthritis, asthma and allergies.

Inflammation is a natural response that the body uses to fight off infection and heal damaged tissue.

However, when inflammation is chronic or excessive, it can lead to a variety of health problems, including immune dysfunction.

Quercetin has been shown to help reduce inflammation in the body, which can in turn support the immune system.

3. May help lower heart disease risk

Quercetin may help lower high blood pressure, high cholesterol and may reduce the risk of atherosclerosis. [6]

Quercetin reduces LDL cholesterol damage in test tubes, and population studies demonstrate that persons who eat flavonoid-rich diets have lower cholesterol. [7]

Studies also show quercetin can improve endothelial function and blood flow. [8]

4. May support brain health and help prevent cognitive decline

Quercetin has been shown to help prevent the accumulation of beta-amyloid plaques, which are linked to Alzheimer’s disease. [9]

It has been also shown to protect neurons from oxidative damage while reducing lipid peroxidation. [10]

5. May help fight allergies

Quercetin acts as a natural antihistamine and can help reduce the release of histamines in the body that trigger allergic reactions. [11]

Histamines are natural chemicals in our bodies that cause allergic reactions and responses. They often make us sneeze, itch, and get runny noses.

Studies show quercetin may help relieve symptoms of allergies, asthma, eczema and hay fever. [12]

6. May help prevent and fight cancer

Quercetin has been also shown to have potential anti-cancer effects, including slowing the growth of cancer cells, reducing inflammation and even helping to eliminate cancer stem cells. [13] [14]

Quercetin may be especially helpful for prostate cancer, colon cancer, breast cancer and leukemia. [15] [16]

7. Quercetin Benefits for Athletic Performance

Quercetin has also been shown to have benefits for athletic performance. Studies have shown that quercetin can increase endurance and reduce fatigue during exercise. [17]

Quercetin works by increasing the number of mitochondria in muscle cells. [18]

Mitochondria are the powerhouses of the cell, responsible for producing energy in the form of ATP.

By increasing the number of mitochondria in muscle cells, quercetin can increase energy production during exercise, leading to increased endurance and reduced fatigue.

In addition, quercetin has been shown to reduce inflammation and oxidative stress in the body, which can help reduce muscle damage and speed up recovery time after exercise.

8. Quercetin For Skin Health

Quercetin does appear to have some benefits for skin health. Several studies have shown that quercetin may help:

• Protect skin cells from oxidative stress and damage by neutralizing free radicals which can damage skin cells.
• Reduce inflammation in the skin which can help with inflammatory skin conditions like eczema or dermatitis.
• Improve skin immunity by boosting the production of collagen and other proteins that provide skin strength and elasticity. [19]
• Slow down skin aging because of its antioxidant and anti-inflammatory effects.
• Improve skin hydration and suppleness by stimulating the production of hyaluronic acid, a compound that helps keep skin hydrated, soft and supple. [20]

So while the research is still emerging, quercetin appears to have promising benefits for skin health and anti-aging. Of course, the effects seem to be most notable when taken as part of a healthy diet high in quercetin-rich foods.

9. Quercetin For Weight Loss

Quercetin might help with weight loss as well.

Some studies show quercetin can increase the number of mitochondria in cells, which are the energy-burning powerhouses. [21]

This could translate into an increased metabolism and more calories burned, especially when exercising. [22]

Quercetin also appears to have some ability to block certain enzymes needed for fat cell formation and accumulation. This could help limit weight gain and make fat loss easier. [23]

Finally, some research indicates quercetin supplementation can lead to lower appetite, reduced food intake, and feelings of fullness. This makes it easier to cut calories and lose weight. [24]

Related: Best Supplements For Skin Elasticity During Large Weight Loss

10. Quercetin aids in immune system support

Quercetin has been shown to have antiviral properties, which can help the body fight off certain types of infections. [24]

For example, research has suggested that quercetin may be effective against the flu virus and the common cold. [25]

Furthermore, quercetin has been shown to support the function of immune cells, such as natural killer cells and T-cells, which play a crucial role in the body’s defense against infections. [26]

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Quercetin Food Sources – Top ten foods high in quercetin

So, now that you know what the health benefits of quercetin are, you’re probably thinking about the best quercetin food sources.

What foods should you eat to get enough quercetin in your body? Here’s the table with the top 10 quercetin food sources and their quercetin content per 100 grams:

Note that the quercetin content of these foods can vary based on various factors, such as where they were grown and how they were prepared

Other Quercetin Sources

If for any reason you can’t eat all day capers and red onions (me neither) to get your daily quercetin dosage, there are other sources you can get it from.

1. Quercetin Supplements

Quercetin supplements are also a popular source of quercetin in addition to food. Many people take quercetin tablets or capsules to boost their quercetin intake. Quercetin supplements are widely available at health food stores and pharmacies.

Some recommended quercetin supplements to check are:

1. Microingredients Advanced Quercetin Complex, 180 Capsules ($29.99) – Sold at Microingredients
2. Solgar Quercetin Complex with Ester-C Plus, 100 Vegetable Capsule ($29.49) – Sold at Amazon

2. Liquid Herbal Extracts

Quercetin is also available as a liquid herbal extract, which some people add to water or other beverages.

Quercetin powders are also sold, which can be mixed into smoothies and other foods and drinks.

3. Quercetin Powders

Quercetin powders are also sold, which can be mixed into smoothies and other foods and drinks.

Quercetin Dosage

The regulatory bodies in the USA, European Union, and UK have not established official recommended daily intakes or dosage guidelines for quercetin supplements.

Quercetin is classified as a dietary supplement in the US, and the US Food and Drug Administration (FDA) does not regulate dietary supplements in the same way as prescription drugs.

However, some studies have used doses ranging from 500 mg to 2,000 mg of quercetin per day in human participants

Potential Quercetin Side Effects

While Quercetin is generally considered safe for most people, taking too much of it may cause some unwanted side effects.

For example, if you consume to much quercetin you may start having gastrointestinal problems like nausea, diarrhea, and upset stomach.

Some people report headaches and dizziness when they take too much Quercetin. In rare cases, high doses of Quercetin can also cause kidney damage. So if you experience symptoms like decreased urine, swelling in your ankles, feet, face, or abdomen, or shortness of breath, you should stop taking it and see your doctor right away.

Quercetin can also interact with some medications like blood thinners, blood pressure medications, and corticosteroids. So, again, talk to your doctor if you are taking any pills before supplementing with quercetin.

But, overall, Quercetin is considered very safe in normal amounts from foods or supplements. Just keep in mind that more is not necessarily better. Stick to the recommended dosage of each supplement or between the 500mg and 2000mg and you’ll be fine.

Bottom Line

Wrapping up, quercetin is a natural plant pigment with numerous health benefits, including immune system support.

• As an antioxidant and anti-inflammatory agent, it helps reduce inflammation in the body and has antiviral properties that can help the body fight off infections.
• While quercetin can be found in a variety of foods, the amount can vary based on factors such as growing conditions and preparation methods.
• Quercetin supplements are also available, but there are no official recommended daily intakes or dosage guidelines from regulatory bodies.

Overall, incorporating quercetin-rich foods into your diet and considering a supplement, in consultation with your healthcare provider, can potentially provide health benefits.

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