"LET FOOD BE YOUR MEDICINE" II

Continuing with the medicinal values of foods, we go to broccoli and other cruciferous vegetables. These vegetables contain several phytonutrients that research suggests have a variety of positive effects on human health, including reducing chronic inflammation and cancer risk. Both chronic inflammation and cancer issues we all wish to avoid. And remember, even if you don't like broccoli, cabbage, etc, you don't have to just eat them. You can sneak them into casseroles, soups, etc. Give it a try, your body will probably thank you.

"LET FOOD BE YOUR MEDICINE"

 In the 4th Century, Hippocrates authored this famous oath, "Let food be thy medicine and medicine be they food". Today, in the 21st Century, the MAHA movement is turning our attention back to what we eat, how it affects our health, overuse of medications, etc. Over the next few days, my posts will discuss foods with the most promising disease-busting benefits. This will be about the foods that should definitely be a part of your diet. These foods will be discussed in alphabetical order, not in any order of one being more important than another. The information was compiled by Carrie Dennett, MPH, RDN. We will start today with BERRIES.

Blackberries, blueberries, raspberries, and strawberries are a rich source of numerous phytochemicals that research suggests have a variety of positive effects on human health, including reducing chronic inflammation and cancer risk. Eat your berries!

file photo

ANXIETY? TRY THESE TIPS

If anxiety is a problem for you, here are some tips to try. If you are able to tackle anxiety without medication, good for you. Below are some tips to try.

• Before trying any anti-anxiety products, consult your doctor.
• If you are pregnant, trying to become pregnant, breastfeeding, or taking medications for other health conditions, consult your doctor before taking over-the-counter products.
• Have you tried lifestyle changes such as regular exercise (as simple as walking) or meditation and/or prayer?
• Are you partaking in alcohol and/or tobacco? Both can lead to anxiety, especially if you are trying to cut back on the amount or even trying to quit. Either of those can cause high anxiety.
• If you are an avid coffee drinker, remember that caffeine, especially in large amounts, can cause anxiety.

file photo

AMERICANS FOOD SHOPPING

 Americans, we buy too much processed foods even when fresh foods are available. Researchers from the University of North Carolina asked over 150,000 households to use barcode scanners to record all food and beverage purchases they made for at least one year. The study took place from 2000 to 2012. And guess what? It will probably not surprise you to know, more than 60% of the calories in the foods we buy were made up by highly processed foods. Let's work on getting more fresh meats, veggies, fruit, etc into our carts when grocery shopping.

file photo

DANGERS OF TOO MUCH SALT

We know too much salt can contribute to high blood pressure, but that is not where it stops. Eating too much salt may damage your blood vessels, heart, kidneys, and brain. This information is from scientists at the University of Delaware. They found that high salt intake may impair the endothelium, which is the inner lining of blood vessels involved in blood clotting and immune function, increase hardening of the arteries, weaken heart and kidney function, and interfere with the sympathetic nervous system (the flight-or-fight response.) The USDA recommends no more than 2,300 mg of sodium per day.

file photo

TOMATOES TO TAME INFLAMMATION

This is a repeat of a post in June. I wanted to get it back here with these foods that fight inflammation, in case you missed it earlier.

According to scientists in the journal Molecules we are 60% less likely to battle aches if our diets are rich in lycopene. Lycopene is the pigment that gives tomatoes their cheery red hue. Lycopene blocks the release of inflammation-triggering enzymes (COX-2 and TMF alpha) inside tissues. Tomatoes when cooked have more lycopene than do fresh tomatoes. That can make pasta sauces and other tomato-based sauces good for us. So, enjoy some lycopene meals when the aches set in.

file photo

YOGURT PLAYS A ROLE IN TAMING INFLAMMATION

Preliminary research is suggesting that yogurt may help fight inflammation. The reason? It appears that the beneficial bacteria in fermented dairy products, such as yogurt, may play a role in inhibiting inflammation. In addition to the common uses of yogurt, try using yogurt as a replacement for sour cream. I, personally, like to sub it for sour cream in baking.

file photo

COOK WITH TURMERIC TO TAME INFLAMMATION

 Today we turn to a spice to help us tame inflammation. This spice is Turmeric Curcumin, an antioxidant that gives turmeric is yellow color, is a potent inflammation fighter. Turmeric is easy to use in cooking as it is a good seasoning in soups, stews, sprinkle on cauliflower when roasting. You can also steep slices of fresh turmeric in hot water to make an inflammation-fighting tea.

file photo

BRAZIL NUTS FOR TAMING INFLAMMATION

 Brazil nuts, sometimes known as the 'Giants of the Nut World', are known to help prevent inflammation. The reason? The nuts contain a bundle of healthy fats, vitamins and minerals associated with improving blood lipids and reducing inflammation. A good way to get more Brazil nuts into your diet is to sprinkle them over salads, soups and your morning oatmeal.

file photo

GRAPEFRUIT TAMES INFLAMMATION

A Harvard study has shown that women with higher intakes of flavonoid antioxidants from grapefruit had significantly lower inflammation markers compared to those with lower intakes. Personal note, if you are taking medication for high blood pressure, talk to your doctor about eating grapefruit while taking such drugs. I have no idea why this study only included women. Perhaps this could also apply to men.

file photo