MAKE TIME FOR PM BATH SOAKS

This may surprise you but according to a study in the journal Heart a daily nighttime soak in the tub might even lower one's stroke risk. They found that a warm bath every day encourages circulation and blood vessel flexibility to decrease stroke risk by up to 46%. Said bath before bed is a good idea as it triggers a drop in body temperature afterward that helps one sleep better. That's good idea as research in the Journal of Stroke and Cerebrovascular Diseases suggests that ample sleep is a safeguard against stress and inflammation to further reduce one's stroke risk. You may want to find time for that nighttime soak. 

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CHEESE FOR STRESS

Since we are into October with November and December not very far away, how about a solution to holiday stress? Most people tend to feel stress during the holidays with so many little details to deal with. However. am easy solution to some of that stress could be as simple as grabbing an ooey-gooey cheesy treat. Would you believe a review of 65 studies suggests enjoying one or two servings of full-fat dairy daily can halve the risk of blue moods and even chronic stress. If you are wondering how, here is the explanation given. A unique compound in dairy fat, known as trans-palmitoleic acid, helps prevent anxiety-triggering blood-sugar lows and dairy's rich stores of tryptophan which is an amino acid the brain uses to produce mood-steadying hormones. Notice that is full-fat not low-fat. By the way, I also had a doctor specializing in diabetes say that diabetics should eat full-fat dairy daily.

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IF YOU START YOUR DAY WITH CEREAL...

If you are a cereal person and you like to start your day with a quick bowl of cereal, be sure you are eating whole-grain cereal. A study a few years ago showed that a high intake of the fiber found in whole grains reduced the risk of dying of heart disease, even pneumonia. When choosing your morning cereal, choose one made with whole grains.

Fiber is what gives whole grains their power. Fiber is believed to work by keeping blood sugar steady, lowering blood pressure, cutting blood fats and fighting inflammation. If you follow this blog, you know the importance of fighting inflammation.

There are other sources of whole grain fiber foods such as oatmeal, wheat germ, bran, brown rice, popcorn, whole grain breads, pastas, etc. It is important to look for whole grain foods while passing up the refined ones.

 

A selection of whole grain cereals

R & R IS IN ORDER

Now that we are in October, can the sniffles and cold season be far behind? Perhaps a good book; a little R & R might be in order. Swiss researchers found that finding 30 minutes a day to read a book or other restful time could help reduce the chances of you getting sick by 50%. They also found that those who were already suffering could recover in half the time. They found that a daily dose of R&R calms the adrenal glands, tamping down the release of the immunity-weakening stress cortisol. Personally, I think this is definitely good advice during the upcoming holiday seasons.

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MINI MOVEMENTS

 Are you one who always says you don't have time to exercise? Have you ever thought about parking a little farther from the door in shopping parking lots? Do you take the stairs when you can versus the elevator or escalator? Those are just a couple of simple ways to increase exercise in your daily life. But there are little ways, too, in your day-to-day life. Here are a couple of simple ways. Think about your daily activities. How many ways can you come up with where you can stand to do some tasks that you normally do while sitting? When sitting can you bounce your leg while working at the computer. for example? These are just a couple ways to make mini movements work for you. Try it. You might be surprised how much better you feel. Plus, here's good news. According to Mayo Clinic scientists those little mini movements can help you shed 3 pounds in a month. Start putting those mini movements to work for you.

Standing while wrapping gifts is an example.

CRANBERRIES TO FIRE UP EXHAUSTED NERVE CELLS

According to researchers at the University of Cincinnati, cranberries are packed with anthocyanins, nerve- energizing compounds. They suggest enjoying this tangy fruit daily whether in juice form or sauce form to feel 33% more upbeat and energized. These same anthocyanin compounds are also found in blueberries. As we head into the holiday season, you may want to enjoy some cranberries every day.

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PUMPKIN IS CALMING

Now that we are into the 'ber months, pumpkin spice is showing up in everything. If they use real pumpkin, guess what? Pumpkin is packed with brain-soothing compounds. Researchers have found that pumpkin can help one to feel 45% more calm. Yummy and healthy.

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ENJOY ROSEMARY

Research shows that not only is rosemary an aromatic herb, but it can help us sail through sick seasons. As we head into Fall and colds and flu season, be aware that the compounds in rosemary stimulate white blood cells to attack invading germs. And it gets even better. If you should get sick, those compounds in rosemary have been shown to help you recover 33% faster. Let's hear it for rosemary. Yeah, rosemary!

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DIABETICS AND SWEET POTATOES

Diabetics, as we head into the Fall season and the two biggest 'feasting' holidays of the year, don't be afraid of sweet potatoes. Having said that, skip the ones covered in brown sugar and marshmallows. A study in BMJ Open Diabetes Research & Care suggests regularly enjoying sweet potatoes can help you stay 60% more focused. The reason? Sweet potatoes are rich in carotenoids, nutrients that control insulin resistance and heighten blood-sugar control, thus improving the flow of energizing glucose to brain and body cells. This is not an excuse to gorge on sweet potatoes; it does however give us reason to enjoy this tasty veggie.

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CINNAMON AND BLOOD SUGAR

As a diabetic, I am always encouraging people to use cinnamon, especially in their cooking and baking. One of the things we all deal with is blood sugar flux. Not only can that be dangerous for some diabetics, but it can also be noticed by nondiabetics alike. USDA research has found that as little as 1/2 teaspoon of cinnamon daily can slash blood sugar flux by 20%. There are many ways one can find to slip a little cinnamon into their day. Even in a cup of tea if you don't cook or bake. Sprinkle a little cinnamon on oatmeal, etc. This one small change could help you control those pesky blood sugar spikes.

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