The Importance of Hydration for Lung Function
How airway mucus depends on hydration, what happened to lung function in a dehydration study, daily fluid needs, and which hydration claims lack evidence.
OPA Nutrition Blog
Supplement & Wellness Guides
Plain-English guides to CoQ10, magnesium, gut health, sleep, blood sugar and more: what the research says and how to choose the right supplement.
167 articles
Diet and Lung Health: Foods to Favor and Foods to Limit
Large studies link fruit, vegetables, oily fish and whole grains with better lung function and frequent cured meat with lower lung function.
Fluid Intake and Kidney Health: How Much Water Do You Need?
Daily water needs for healthy adults, how kidneys balance fluid and minerals, and why a kidney care team's personal fluid plan always comes first.
The DASH Diet Explained: What You Need to Know
DASH servings by food group at 2,000 calories, the two sodium levels, where hidden sodium comes from, label reading, and a sample DASH day.
B Vitamins and Their Role in Mood Regulation: B6, Folate and B12
How B6, folate and B12 support the brain's production of serotonin, dopamine and GABA, what studies show for mood, the best food sources and upper limits.
Herbal Teas and Their Calming Effects: Which Tea Is Best for Stress?
Which drinks and teas may help you unwind: chamomile, lemon balm, lavender and green tea's L-theanine, with honest evidence and safety notes for each.
Effective Hydration Strategies for Sports Performance
Practical hydration strategies for athletes: find your sweat rate, keep fluid loss under 2%, replace sodium, and avoid drinking more than you sweat.
Balanced Diets for Young Athletes: Energy, Protein, Hydration and Supplements
What young athletes need: energy and protein per ACSM and AAP guidance, calcium, vitamin D and iron, hydration, REDs warning signs and caution on supplements.
Nutrition for Focus and Mental Performance: What the Research Shows
Breakfast, caffeine (with FDA limits and timing), creatine, sleep and hydration for focus at school and work, with the strength of the evidence for each.
Hydration and Its Role in Recovery: What the Evidence Shows
Daily fluid needs, sweat losses, rehydrating after exercise with fluid and sodium, and the evidence on 8 glasses, coffee, thirst and urine color.
Essential Vitamins and Minerals for Post-Surgical Recovery
Covers the roles of protein, vitamin C, zinc, vitamin A and iron after surgery, food-first meal ideas, upper limits and supplements to review with your team.
The Impact of Protein Intake on Wound Healing
Protein's role in tissue repair, intake ranges from clinical guidance, honest evidence on arginine, zinc and vitamin C, and food-first sources.