A-FIB AND COFFEE

A-Fib is a condition marked by irregular heartbeats.  Doctors usually advise patients with a-fib to avoid caffeine and that is not good news for coffee drinkers. However, findings in JAMA recently suggest coffee might keep a-fib episodes at bay.  The study's authors determined that compared to those who abstained, a-fib recurrence was 39% lower in patients who drank a cup of caffeinated coffee a day. It seems the anti-inflammatory properties in the caffeinated coffee play a role in its benefits. So why not enjoy a cup of joe?

clipart

HEAT OR ICE FOR A STIFF NECK?

A stiff, achy neck while it can be painful is a common occurrence.  According to Devin Trachman, DPT, a clinical director, it is often something you can treat at home. Trachman said, "Our neck muscles are resilient, so have confidence your body will bounce back." Now to whether to use a heating pad or an ice pack, that is up to you. Either should be applied to the sore neck 15 to 20 minutes at a time. Heat relaxes stiff muscles; ice brings down swelling and reduces inflammation. 

If your home remedy doesn't work, I suggest you contact your physician. A stiff neck that doesn't respond to the above remedies can be the indication of a more serious matter.

file photo

HOMEMADE MEALS FOR HEALTH

The theme of yesterday's post was ultra-processed foods. So, along that line, it brings up eating homemade meals. Eating at home is one of the best ways to cut back on those ultra-processed foods. Research in the American Journal of Preventive Medicine found that eating one homemade meal a day improves the overall quality of your diet. It didn't matter how simple that meal was. Homemade soup, for instance, delivers good health benefits and is not hard to make or time consuming. An added bonus is saving money. The research mentioned above found that those eating more at home saved over $100 a month.

file photo

ULTRA PROCESSED FOODS

If you want to improve your diet, one of the easiest ways is to become your own chef. I read an article that said homemade soups not only taste better, but they are also much better for you. Learn to cook for yourself and your family, if you aren't already doing so. Use as many fresh fruits and vegetables as you can. If fresh aren't available, use frozen. Learn to eliminate as many ultra processed foods as you can. A study in Systematic Reviews suggests that for every 10% reduction in your intake of ultra processed foods, you may lower your risk of dying from any cause by 10%. Yes, we will all die sometime, but it is important to live a healthy life as long as you can.

file photo

NO GYM MEMBERSHIP?

No gym membership? Not to worry. Studies have shown that an expensive gym membership is not required for exercise. Per a study in the American Journal of Preventive Medicine, when people on a budget exercised by simply walking at a fast pace for 15 minutes a day. they lowered their risk of death from any cause by 19%. Even better, those who had existing health problems such as diabetes, heart disease or high blood pressure saw the most benefit. Brisk walks get the heart pumping. Have a sidewalk? No treadmill or gym membership needed.

file photo

ANOTHER REASON TO EAT CHEESE

This one may surprise you, it did me. I love cheese but was surprised to learn it might decrease the risk of stroke. Since my grandmother and my mother both suffered major stokes, I was glad to see this information. Chinese scientists found that people who ate cheese daily were 29% less likely to suffer a stoke than those who rarely are cheese. They say the calcium in cheese helps keep a lid on blood pressure, while peptide compounds defend arteries against damaging LDL cholesterol. I will continue enjoying my cheese, which I probably have every day in one form or another.

file photo

GREEN TEA TO CUT STROKE RISK

As we come into cooler weather, a cup of hot tea may be in order. If you want to cut your stroke risk, make that a cup of hot green tea. Drinking tea is always a heart-smart idea but green tea is especially beneficial. Experts reported in the journal Stroke that drinking 1 to 2 cups of green tea per day slashed stroke risk by 88% in the study participants. That is nearly 57% more than those drinking the same amount of black tea. The reason they give is that green tea is higher in compounds called catechins, which reduce cholesterol while taming the inflammation that contributes to strokes. They say to steep green tea for at least 3 minutes. A study in the Journal of Food Science and Technology found that steeping for at least 3 minutes optimized the tea's catechin levels. 

Grab a good book and a cup of green tea. Enjoy a little R&R (see post earlier this week) and a tasty cup of green tea for your health!

file photo

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. 

clipart

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.

file photo

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