STRAWBERRIES MAY GUARD AGAINST ALZHEIMER'S

As if we need it, here is another reason to enjoy strawberries. Researchers at Chicago's Rush University suggests that enjoying fresh or frozen strawberries in your diet may keep your brain healthy for years to come. When investigators reviewed the diets of almost 600 older people, they found that the brains of those who ate the most strawberries had markedly fewer tau protein tangles, which have come to the forefront as a key marker of Alzheimer's disease. The researchers say pelargonidin, a compound in the strawberries, reduces brain inflammation to prevent these tangles from forming. What a tasty way to protect ourselves from a terrible disease.

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BROCCOLI CALMS NERVE CELLS

Here is another reason to eat your broccoli. A University of Georgia study around three years ago found that eating a cup a day of broccoli may cut edginess and anxiety by as much as 72%. Credit goes to the carotenoids; a nutrient found abundantly in broccoli. Carotenoids keep a group of nerve cells (the HPA axis) calm, reducing their production of troublesome stress hormones like adrenaline. If anxiety is a problem for you, you may want to increase your consumption of broccoli.

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TWO MORE TIPS FOR STARTING THE RESILIENCE RX

Today completes this series of post on resilience. Today we give the last two actions for getting started on the resilience RX mentioned in this series. The 10-point 

Prescription for Resilience is the product of research by Dennis S. Charney, M.D. and Steven Southwick, M.D. We followed the information in WomansDay.com 2024. Below are the last two actions.

Phone a friend.

• The late psychologist Christopher Peterson was once asked to briefly explain positive psychology. His answer, "Other people matter. Period." Friends make us feel stronger and make the hard stuff in life more doable. One study showed that people perceived a hill as less steep when standing next to or even just thinking about a supportive friend. Lean into your network.

Tell your stories.

• Whatever you're dealing with, talk about it, write about it, just get it out. Writing or talking about a bad experience helps you process the negativity better than merely thinking about that hardship. To tell your story, You could...
• Help someone else! Our resilience is strengthened by recognizing that we are all experts on our own lives and can have a positive impact on others.
• Find your voice. Expressing your experience in story form (beginning, middle, and end) helps you see it as part of a journey toward becoming the person you want to be.
• Reaffirm your values. By telling our stories, we learn about ourselves and clarify what's important.

Remember this: Even when we're in the throes of really awful times, we don't have to lose our appreciation of humor. A good laugh can be very theraputic.

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MORE IDEAS FOR GETTING STARTED ON THE RESILIENCE RX

 Continuing on ways to fulfill your prescription for resilience. Our third action (actions one and two were discussed yesterday) is to Laugh it off!

Who doesn't love a good laugh? There is a reason a good laugh makes us feel better. Humor is a hit of pleasure that spikes dopamine and other feel-good brain chemicals. It increases positive emotions, broadening our thinking. With a more open mind, it's easier to engage in the reappraisal and perspective-shifting that help us deal with tough stuff. Humor has been linked to the lowering of both anxiety and catastrophizing thought patterns. It also helps you feel closer to others, which shores up your support network, another big factor in resilience. Science suggests that memes or jokes that take direct aim at pain points can be especially effective because they manage to combine the positive (laughing, humor) with the negative (struggle).

Humor...

• increases postive emotions
• broadens our thinking
• makes it easier to shift perspective

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IDEAS TO HELP GET STARTED ON THE RX PRESCRIPTION

Continuing on the topic of resilience. Yesterday's post gave a prescription for working on resilience. Today we will start talking about some of the ways to implement that prescription. 

Action number one: Reframe what's lame

Reframing or reinterpreting negative thoughts plays a vital role in resilience. Reframing helps prevent negative thoughts and feelings from acting like gremlins, because those negative emotions can multiply, intensify, and overwhelm one if they are left unchecked. Below are 3 tips to help reframe.

1. Swap "have to" for "get to"
2. Go from "why me?" to "why not me?"
3. Turn "to-don'ts" into to-do's"

Action number two: Find a role model

Nearly every one of the highly resilient people Dr. Charney and Dr. Southwick studied named at least one person they looked to for cues on how to behave in the face of, think about, and approach extreme stress. The person you choose could be anyone - a friend, a family member, a famous person, a child, etc. It can be someone who suffered similar hardships or someone who fought a totally different fight. Here is the important thing; when facing adversity, they embody the resilience you want to have, inspiring you and showing you a way forward.

In our next post we will continue with more helps.

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GETTING STARTED ON YOUR RX PRESCRIPTION

• If you have read the last two post on resilience, and you want to get started building your resilience, below are the three As of getting started.
• 
  
• Acceptance: Be okay with not being okay. Give yourself time and opportunity to feel your feelings.
• Acknowledgment: You need to own the fact that life itself isn't fair. Often there is no rhyme or reason for who suffers the most and why.
• Action: Taking action is a requirement. What is one tiny thing you can do to create momentum?

          Let's Go!

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A RESILIENCE RX

I am certainly no doctor, so I rely on those who are for my posts.  The following advice is from a couple of leading resilience researchers Dennis S. Charney, M.D., and Steven Southwick, M.D. Below is their 10-point Prescription for Resilience.

1. Optimism, or maintaining a positive attitude
2. Reframing negative or stressful thoughts
3. Developing a moral compass
4. Finding a resilient role model
5. Facing your fears
6. Developing active coping skills
7. Establishing and nurturing a supportive social network
8. Prioritizing your physical health and well-being
9. Training your brain
10. Playing to your strengths

Remember this: We're not competing in the Hardship Olympics. Your feelings are valid regardless of who "has it worse" than you.

RESILIENCE

Resilience is the process of adapting well in the face of adversity, trauma, tragedy, threats, or other significant sources of stress.

Resilience is linked to greater happiness, well-being, life satisfaction, success, and inner peace.

Physically, resilience keeps you healthier! Those who are highly resilient tend to have the ability to effectively manage or buffer extreme stress. They are also more likely to be able to neutralize or deal with it before it overwhelms them and damages their mental and physical health. 

Resilience also helps one recover more easily from illness or injury. Resilience helps one heal faster. I am proof of that. I have battled physical problems my entire life starting with severe allergies. I learned early on that one can give in or push on. I built up my resilience even in childhood when I didn't even understand it. One of my best examples to share is the story of my broken hip. I lost my husband and four months later I fell and broke my hip. Everyone, including my therapy staff, was amazed how quickly I bounced back. I was anxious to get back to my life and be home when my first great-grandchild was born. Guess what? I made it!

I once had a great doctor who told me, after a major diagnosis, "You can go home, lay down and die in a few months. Or you can go on with your life and live fairly normally." That was when I had three children in school. Resilience played a big part. I am now the grandmother of seven and great-grandmother to four.

Do you need to build up your resistance?  Tomorrow we will discuss ways to do just that.

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CAN HOW WELL YOU SLEEP AFFECT YOUR HEART?

Yes, sleeping well plays an important role in heart health. Sleeping poorly increases inflammation and can negatively affect blood pressure, diabetes and weight. Below are some ways to set yourself up for good sleep. If good sleep is a problem for you, check out the helpful hints below.

• Keep to a regular sleep-wake schedule seven days a week.
• The following things can mess with your sleep so avoid them; caffeine, a large meal, and alcohol.
• Stay away from your digital devices for at least an hour before your bedtime.
• Find some non-stimulating wind-down activities that relax you and tell your brain it's time to settle down.

If sound sleep seems to continue to be a problem for you, you may need to see your health care provider for further help.

Here's to a good sleep!

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SMOKING AND VAPING INCREASE HEART ATTACK RISK

I think most people now know that smoking is not good for your health and that includes your heart. Be aware that smoking includes vaping or e-cigarettes. Vaping causes an increase in blood pressure and heart rate and is associated with a greater risk of stroke or heart attack. If you are not able to stop smoking or vaping on your own, talk to your doctor. He/she knows of programs and/or medications to help you break the smoking habit.

 

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INFLAMMATION AND HEART RISK=A BAD COMBINATION

Another reason to treat inflammation in the body is that inflammation and heart risk go hand in hand. There is the fleeting inflammation our bodies use to fight off injury but that is not what we are talking about. There is also chronic inflammation or inflammation that becomes constant, and it can have a negative impact on the heart. Untreated chronic inflammation does play a role in cardiovascular changes that may up one's heart disease risk. Your doctor may do blood work to check the inflammation in your body. What can you do? Exercising regularly and eating a healthy diet that includes plenty of fruits and vegetables are good anti-inflammatory habits to establish.

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IT IS VERY IMPORTANT TO KNOW THE SIGNS OF A HEART ATTACK

It is important to know the signs of a heart attack; it could save your life. If not your life, possibly the life of a friend or loved one. One you have probably heard several times, but it is still applicable, is the "elephant on the chest" one. Never ignore that sign which applies to both men and women. But women beware that women often have no chest pain. When I had a heart attack many years ago, I became very lightheaded and nauseous. The stomach flu was going around at work, so I assumed I had caught it. Thankfully, my late husband was watching me and caught me as I started to fall. I never had chest pain.

In addition to the elephant on the chest feeling, below are more signs of a heart attack you should be aware of:

• Shortness of breath with or without chest discomfort
• A cold sweat, lightheadedness, or fainting
• Pain in the back, the neck, the jaw, the stomach, or one or both arms
• Nausea or vomiting

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WOMEN AND HEART DISEASE

Women are you aware you have what some cardiologist call "bonus" heart disease risk factors? In additions to the risk factors, you share with men. such as high blood pressure, diabetes, obesity, high cholesterol, etc women have a few more. Nieca Goldberg M.D., a NYC cardiologist says doctors don't talk enough about the sometimes pregnancy-related complications such as preeclampsia, preterm birth, and gestational diabetes that can affect health years later. If you ever suffered any of those complications after giving birth, you should mention them even years later if talking to your cardiologist or any doctor discussing your heart health.

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GET YOUR BLOOD PRESSURE CHECKED

 Do you get regular blood pressure checks? If your answer is no, you need to add that to your medical regimen. I am amazed at the number of people who rarely go to the doctor or have regular checkups. You don't have to be sick to go for an annual or semi-annual checkup. One of the first things they usually do when you go to the doctor, is to check your blood pressure. Even if you are a healthy person who doesn't have to see a doctor except occasionally, make sure your blood pressure is checked several times a year. Most pharmacies have a free blood pressure check machine in their facility. Use it occasionally.

High blood pressure raises your risk of having a heart attack or stroke. The American Heart Association actually calls high blood pressure a "silent killer" because there are usually no symptoms. Having your blood pressure checked regularly is very important for good heart health.

Not as often, but low blood pressure can be a problem, too. Wherever you do it, have your blood pressure checked on a regular basis. It's the smart thing to do. Lifestyle and diet play a big part in one's blood pressure. If you have a blood pressure problem, you may need to make some changes in your lifestyle and/or diet.

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FIVE TIPS FOR EATING WITH YOUR HEART IN MIND

Who among us wouldn't like to lower our heart disease risk? There are several risk factors we can't control, genetics for example, but we can control our diet. Nieca Goldberg, M.D., medical director of Atria NYC and a clinical associate professor of medicine at NYU Grossman School of Medicine, says that building your meals with the right foods can do wonders for your heart health and even lower your heart disease risk. She suggests the following five ways to do just that:

1. Cut way back on processed foods.
2. Reduce the amount of salt you eat (Number 1 will help a lot with this).
3. Cut back on simple carbs such as white rice, bread, pasta, and sugar.
4. Eat at least five servings of fruits and veggies a day for fiber and important nutrients.
5. Eat less saturated fat (found in fatty meats and high-fat dairy products).
6. 
   

There is nothing complicated about those five suggestions. Those are really pretty simple ways to protect your heart.

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BEING ABLE TO LAUGH AT YOURSELF FOR YOUR HEALTH

I won't even ask if you have ever had a life situation that makes you cringe or feel dumb. I won't ask because we are all human and we have all had those situations. Did you know that laughing at yourself in those situations can give you a head-to-toes boost? Rachel Goldman, a NYC-based clinical psychologist has said, "Humor and laughter, when not motivated by belittling ourselves, can reduce stress hormones and relax the body."

Research also suggests that laughter may improve your memory as well as help build your resilience. Ms. Goldman went on to say, "The mind-body connection is real, the two are always sending each other signals. We can tweak a behavior or thought and it can directly impact how we feel."

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PROSTATE CANCER

Men, did you know that prostate cancer is the second most common form of cancer in men in the United States. Lung cancer is the number one. The American Cancer Society estimates there will be 333,830 new cases of prostate cancer diagnosed this year. They also say that one in eight men will be diagnosed with prostate cancer in their lifetime.

Prostate cancer often has few or no warning signs when in its earliest stages. However, because the prostate surrounds the urethra, urinary problems such as difficulty or pain during urination, needing to urinate more frequently, incontinence or blood in the urine, can be common first symptoms. Other symptoms can include a decrease in ejaculation, pain during ejaculation, unexplained pressure or pain in the rectum and pain or stiffness in the lower back, hips, pelvis or thighs. 

Men, it is important to report any symptoms to your doctor and follow your doctor's advice if he recommends prostate cancer screening.

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DO YOU HAVE A 'JOY LIST'?

We all have things that make us happy or joyful, but sometimes those things get buried beneath our worries, doubts, and fears. Or perhaps we don't take time to dwell on them because of busyness. A University of Michigan study has found that jotting down the things that make one happy or thankful can lower one's blood pressure. They credit the fact that feeling grateful quiets artery-squeezing rumination by shifting one's focus to the positives in their life, both big things and small ones. Such an easy thing and it requires no medication.

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PETS AND COGNITIVE DECLINE

A NIH (National Institutes of Health) funded research project released in early 2022 shows that pet ownership may be linked to slower cognitive decline in older adults. In the six-year study, cognitive tests in such areas as counting, subtraction, and word recall done on around 1400 older Americans showed that scores decreased at a slower rate among pet owners than those who didn't own pets. According to Tiffany Braley, M.D., a member of the American Academy of Neurology and study author, "Prior tests have suggested that the human-animal bond may have health benefits, like decreasing blood pressure and stress. And an added benefit to pet ownership: Companion animals tend to increase physical activity.

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WINDOW SHOPPING TO BURN MORE CALORIES

Here is your excuse to go window shopping! Whether you are looking for a gift, something for yourself, or you just like to look, window shopping is recommended to help you burn calories. Italian researchers have discovered that walking for about 30 seconds then briefly pausing, like looking at a display, uses 20% to 60% more energy than keeping a steady pace. They say the reason is that restarting movement takes more effort than staying in motion, forcing your body to work harder without you even noticing. Too hot to window shop outside? Find an indoor mall and window shop your way through the mall.

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CAR SICKNESS TIP

If you tend to feel nauseous during car trips, you might want to try sipping on ginger tea. Filling your travel mug with ginger tea and sipping on it during the trip may ease your queasiness, The reason? Ginger's natural spicy compounds interact with serotonin receptors involved in nausea.

A study in Complementary Therapies in Medicine suggested that inhaling ginger's aroma while you sip tamps down nausea naturally. Here's a tip for you: Add a pinch of cinnamon to your tea brew. A study found that within minutes of breathing in the scent of such a tea brew, feelings of nausea dropped almost 62%.

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ONLY 10%

 Last year, according to the CDC, only 10% of Americans met the daily recommendations for fruits and vegetables. Folks, we need to do better. If you followed our recent posts and different colors of fruits and vegetables, you know how important they are to our diet and therefore our health.

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HOW ABOUT ORANGE FRUITS AND VEGETABLES?

Want to keep your eyes healthy? Be sure you have orange fruits and vegetables as part of your diet. Orange produce is high in vitamin A, lutein and zeaxanthin, all nutrients that help keep our eyes healthy. According to Kate Wilson McGowan, RD, "Studies show that lutein and zeaxanthin can delay the progression of eye-related macular degeneration and cataracts." And according to the American Academy of Ophthalmology, vitamin A helps keep our eyes moisturized and lubricated and can help us see better in low-light situations.

When food shopping, add some cantaloupe, carrots, oranges, persimmons, pumpkin, sweet potatoes, winter squash, etc to your cart or basket.

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THINK PINK AND RED FRUITS AND VEGETABLES

Our colors today are pink and red. According to Maggie Moon, a Los Angeles-based registered dietitian and author of The Mind Diet: 2nd Edition red and pink pigments indicate the nutrient lycopene. She continues by saying, "Lycopene protects cells from damage and may help prevent Alzheimer's disease, prostate cancer, and heart disease."

A 2022 review published in the International Journal of Molecular Sciences, consuming a serving of lycopene-rich tomatoes every day is associated with reduced risk of cardiovascular diseases.

When shopping at your favorite grocery store or market, add cherries, red bell peppers, strawberries, tomatoes, watermelon, etc. See the chart below for more ideas.

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'PURPLE PROTECTION' FRUITS AND VEGETABES

This is another in our series about various colorful fruits and vegetables. Today's color is purple. The color purple in fruits and vegetables may be a sign they provide resveratrol, a type of antioxidant that may help the heart. Per a 2021 review in the International Journal of Molecular Sciences, resveratrol may help delay the progression of plaque buildup in the arteries and improve blood pressure.

The anti-inflammatory resveratrol found in prunes, which are dried plums, may also help our bones. "Studies have found that eating about 5 prunes daily is associated with better bone strength among postmenopausal women," stated by Samantha Cassetty, RD.

When shopping at your local grocery store or market, consider adding some prunes, plums, grapes, eggplant, etc to your cart or basket. See even more options on the chart below.

'BLUE BOOST' FRUITS AND VEGETABLES

Today's post is another in how colorful fruits and vegetables can affect our health. So far this week, we have gone over yellow and green fruits and vegetables. Today we will feature blue fruits and vegetables. 

The following is a quote from Maggie Moon, RD. "Blue foods get their rich hues from anthocyanins, which fight free radicals and reduce inflammation. This may have a role in preventing Alzheimer's disease." 

A recent trial involving adults age 65 and older found that consuming wild blueberries daily for six months improved cognition, specifically speed of processing. The results were most impressive for 75- to 80-year-olds. More research in older adults shows supplementing with Concord grape juice and wild blueberry juice may improve cognitive function, too.

When shopping at your local grocery store or market, add some blue corn, Concord grapes, and/or blueberries to your cart or basket.

Concord grapes

'GREEN MACHINE' FRUITS AND VEGETABLES

Yes, here she goes again on green foods in our diets. Whether you like them or not, you really must have greens in your diet. Today we again discuss some of the reasons why you need them in your diet.

Both leafy greens and kiwi contain vitamin K, a nutrient needed for bone health. An added plus, leafy greens also contain nutrients that may help cognition. According to Samantha Cassetty, RD, "One study of adults age 58 and older found those who ate about a serving a day of leafy greens had the brainpower of people 11 years younger." Don't know about you, but that sounds good to this old lady.

Avocados may also improve cognition. A 2021 study published in Frontiers in Nutrition found that those who eat avocados had significantly higher cognitive scores than those who didn't eat avocados.

Emerging research links glucosinolates (compounds found in cruciferous vegetables such as cabbage and Brussels sprouts) with reduced risk of chronic disease, such as type 2 diabetes.

Next time you go grocery shopping be sure to add some avocados, broccoli, Brussels sprouts, cabbage, kiwi and/or leafy greens to your cart or basket. Your body will thank you.

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Info in this post from Samantha Cassetty, RD and the CDC

HELLO YELLOW FRUITS AND VEGETABLES

Are you eating your fruits and vegetables? It is important that you do. Today's post will feature yellow fruits and vegetables and how important they are to your diet. Fiber is an important nutrient we get from many of the golden-hued fruits and vegetables. Most Americans don't get enough fiber in their diets 

Fiber aids digestion, promotes fullness, controls cholesterol and blood sugar levels. It can also regulate inflammation by its role in supporting a healthy gut microbiome, according to Samantha Cassetty, RD. 

Yellow foods often contain meaningful amounts of vitamin C, too. "Vitamin C is an antioxidant that helps stabilize cells from damage that can lead to numerous diseases, including heart disease, cancer, diabetes, and neurodegenerative diseases," Cassetty says.

 One large yellow pepper has more than three times the amount of vitamin C you need in a day.

Next time you are shopping, add bananas, corn, pineapple, yellow bell peppers, and yellow onions to your cart or basket. At least add a couple of those. Your body will thank you for feeding it some yellow fruits and/or veggies. 

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MUSHROOMS AND COGNITIVE DECLINE III

This is our last post on the information about mushrooms and the brain and/or cognitive decline. How about mushrooms grown under or treated with UV light? Such mushrooms have more vitamin D than those grown in the dark. UV-treated white mushrooms may boost mood. According to the Dietary guidelines for Americans, most Americans do not get enough vitamin D. Several studies have shown that reduced levels of vitamin D are associated with depressive symptoms.  Get a vitamin D fix with mushrooms grown or treated with UV light, packing labels will specify.

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MUSHROOM AND COGNITIVE DECLINE II

We are continuing on yesterday's post on mushrooms and their role in preventing cognitive decline. As was pointed out in the last two posts, the information on these posts is from an article by Jerlyn Jones, MS, MPA, RDN. Lion's mane mushrooms are also believed to boost brain health. A small study done in 2023 in Nutrients on adults ages 18-45 found that a daily capsule containing a proprietary blend of lion's mane mushroom complex for nearly one month improved participants' speed and performance during different mental tests and stress levels were also reduced. The above-mentioned study used mushroom powder, but fresh lion's mane mushrooms provide another benefit for some, plant-based seafood flavor. Since this tender variety tastes similar to crab and lobster, you may want to try it in dishes such as stir-fries and risotto.

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MUSHROOMS AND COGNITIVE DECLINE I

Continuing yesterday's post about mushrooms, today we will talk about the brain and mushrooms. A study done in 2019 in the Journal of Alzheimer's Disease with 663 participants age 60 and older found those who ate at least 1 1/2 cups of mushrooms, such as oyster, shiitake, and white (button) mushrooms, per week had a 50% lower risk of early-stage memory loss, also known as mild cognitive impairment, known as MCI. MCI causes memory and language difficulties and is often correlated with subsequent development of Alzheimer's disease. 

All of the above information is from an article by Jerlyn Jones, MS, MPA, RDN. She suggests the following to get more mushrooms into one's diet; sauté mushrooms in olive oil and add to cooked lentils or quinoa for an easy side dish. Or add them to soups for rich flavor and to fight inflammation.

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MIX MUSHROOMS INTO YOUR DIET FOR HEALTH BENEFITS

According to Jerlyn Jones, MS, MPA, RDN, mushrooms are packed with powerhouse nutrients. Not fond of mushrooms? Slip them into to soups, casseroles, etc where they will hardly be noticed. If you are one who tries to stay away from or simply doesn't like meat, mushrooms are a good alternative. 

Several studies have shown that plant-based eating reduces inflammation and in turn protects our brains. And adding mushrooms, such as porcini, to your diet can further fight inflammation, thanks in part to the antioxidant ergothioneine (ERG). According to a 2023 review published in Nutrients. low levels of ERG in people age 60 or older may be a risk factor for age-related diseases, such as Alzheimer's and Parkinson's.

Tomorrow's post will further discuss mushrooms as related to diet and health.

Information in this post is from an article by Jerlyn Jones, MS, MPA, RDN in allrecipes.

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LOOKING FOR A GOOD NIGHTTIME SNACK? III

Here is another post about a good nighttime snack that helps to induce good sleep. Magnesium and Potassium are nutrients that help to promote muscle relaxation. The following foods are good sources for both magnesium and potassium. You may want to add some of these foods to your nighttime snacking if you are trying to get better sleep: bananas, avocados, spinach, sweet potatoes, and more.  Below is a file photo showing several potassium and magnesium foods.

LOOKING FOR A GOOD NIGHTTIME SNACK? II

In yesterday's post Dr. Ian S. Katnelson gave us advice on late night snacking for a good night's sleep with the emphasis on tryptophan. Today we continue with our emphasis on melatonin which the body uses to make serotonin, and some of the foods that contain it. 

Today, we will feature melatonin. Melatonin is a hormone the body naturally produces that helps regulate the sleep-wake cycle. However, it can also be found in certain foods. Good sources of melatonin can be found in tart cherries, unsweetened tart cherry juice, eggs, milk, pistachios, almonds and bananas.

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LOOKING FOR A GOOD NIGHTTIME SNACK?

Are you often wondering, "What is a good nighttime snack?"  Ian S. Katznelson, M.D., a neurologist and sleep physician at Northwestern Medicine, is often ask a version of this question. According to Dr. Katznelson, there is no magic bullet or single food holds the key to better sleep. He continues that certain foods can promote sleep so her recommends we pick foods that contain nutrients and compounds know to promote sleep for that late night snacking.

The first is tryptophan, an essential amino acid the body uses to make serotonin. Serotonin plays a role in how well we sleep and how long we sleep. But the body doesn't make tryptophan on its own. Therefore, we must get it in our diets. Here is a list of foods that are good sources of tryptophan; turkey, big surprise there. How many times has the family wanted a nap after a big turkey meal? Others are chicken, fish, eggs, cheese edamame, peanuts, tofu, quinoa, pumpkin seeds, etc.

Tomorrow's post will feature more info about sleep and late-night snack.

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BE KIND TO YOUR THUMB

"What?", you say. Be kind to my thumb? Yes, thank you smartphones for becoming such a big part of our lives. The average American spends 4 hours 37 minutes a day looking at their smartphones. Sorry but all that typing, swiping, and tapping may lead to issues in the hands and wrists. This includes something known as "texting thumb,", a term now used to describe pain caused when the tendons that power the motion of the thumb becomes inflamed from being overused. Many people say they can't do without their smartphone and if that is you, try the following things to be kinder to your thumb:

• TAKE BREAKS. Set a timer to remind you to give your thumb a break. Even a break as small as 15-20 minutes is helpful. A half-hour is even better.
• GO HANDS FREE. When doing a lot of texting or emailing, use a voice dictation method.
• KEEP IT SHORT. Be concise, make your point and sign off.
• SWITCH HANDS. Hold your phone in the opposite hand and type with your forefinger.
• DON'T TEXT, CALL. Try calling more often and messaging less.
• STRETCH IT OUT. Open and close your fingers throughout the day to keep your tendons nimble. Wrist circles may also be helpful.
• MONITOR your device time and think of ways to cut back.

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CHEWING GUM FOR HEARTBURN?

According to Kings College of London researchers, chewing gum can reduce heartburn-related symptoms.  Chewing gum (sugar-free!) boosts the production of saliva which is an alkaline that helps neutralize stomach acid.   More saliva also means more swallowing.  More swallowing stimulates the muscle contractions that help digest food, according to the researchers.  Also, a piece of hard candy or a lozenge may have the same effect.

Note: This is in reference to mild and occasional heartburn. Severe or constant heartburn is a reason to see your doctor.

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FILLING THE COFFEE MACHINE BEFORE BED

Is it a good idea to fill the coffee machine before bed so it is ready to go in the morning? For many people this makes the morning easier and is basically fine. Anything to make the morning rush easier, right? But for serious coffee drinkers, who like to grind their own beans, you might want to wait until morning. Ground coffee starts to lose flavor as soon as oxygen hits it. Depending on your coffee machine and how well the coffee is protected, you may want to wait until right before brewing to grind your beans. To each his own!

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EXPIRATION DATE ON EGG CARTONS

Okay, people, we know groceries are expensive and a large part of a family's budget. One thing I have noticed is people throwing out eggs a few days after the expiration date on the carton. I have occasionally had people call me to ask about using eggs in their refrigerator that are a few days, up to a week even, past the date stamped on the carton. Don't be guilty of throwing good eggs away! Use those eggs. According to the USDA, you can store eggs in your fridge for 3 to 5 weeks longer than the expiration date. You should, however, buy the eggs before the expiration date. You want to know that the eggs you are using after the expiration date have been properly refrigerated. If you have doubts about an egg, try the following trick.

Gently put a questionable egg into a glass of water. It should go to the bottom of the glass. If it floats, throw it away.

DRY MOUTH

Do you suffer from dry mouth? Ever feel like your mouth has turned to cotton?  Certain medications can cause this; aging and post-menopause are other causes and I'm sure there are probably many more. Here are a few suggestions to try if you suffer from dry mouth:

• Forget traditional mouthwash. Alcohol and harsh chemicals can kill off beneficial bacteria in the mouth and make matters worse. Try using mouthwash that is alcohol-free.
• Snack on raw veggies, especially carrots and celery. Such snacking stimulates saliva flow, cleans the teeth and helps the mouth to feel moist.
• Sip on green tea. The antioxidants called catechins that may support oral health. Also, the tea helps keep you hydrated, another key to easing dryness. Aim for 2 to 3 cups daily. Either hot tea or iced tea is fine. And drinking decaf is okay.
• Sugar-free gum is also a way to stimulate saliva and help with dry mouth.

Of course, if dry mouth becomes a problem with swallowing or persistent bad breath, see a doctor and/or a dentist. 

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YO-YO DIETING

Are you or have you ever been a yo-yo dieter? If so, you have probably been told how bad that is for your body. A new BMC Medicine study found those who have lost weight, regained it, lost it, regained it again and again showed surprising improvements. Their abdominal fat profile and metabolic markers were 15% to 25% better, with improved insulin function and cholesterol levels. Of course there is a name for this. Scientists call it "cardiometabolic memory". That appears to be a fancy way of saying the body learns from the good you did it from what you did in the past.

I do not recommend yo-yo dieting. However, if you have fallen into that trap, perhaps you have not harmed your body as much as you may have thought.

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BRAINIACS AND BERRIES

Would you like to sharpen up your thinking skills? I think many of us would. The answer could be as simple as adding berries regularly to your diet. Recently, a major analysis of 59 different clinical trials, found that eating blueberries and blackberries regularly significantly improved memory, attention, and processing speed. The reason is the anthocyanins, pigments that give the berries their pretty color and also ease neuroinflammation and boost blood flow to the brain. The findings showed that eating 1/2 cup of the berries a day is enough to make a difference. Of course, the longer you stick with that regimen, the greater the benefits. There are several ways to make sure you are getting the berries in your diet. Of course you could just eat them. You could also start making it a habit to add them to muffins, breads, pancakes, salads, etc. Why not give it a try and eat or snack like a brainiac.

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CIRCADIAN RHYTHM TRICK

Erin Stokes, N,D. gives us a little advice about getting better sleep. Here is a key to help us unlock better sleep. This tip starts in the morning! Reset your circadian rhythm. In the morning get up, open the curtains or blinds and let the sunlight in. Ms. Stokes says, "Exposure to early natural sunlight syncs your circadian rhythm, making you energized during the day and sleepy at night." 

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MAGNESIUM AND SPINACH

 That little green leafy vegetable known as spinach is one of the higher vegetables for magnesium. One cup of cooked spinach provides around 40% of the recommended daily magnesium intake. Why is magnesium important? According to Registered Dietitian Sonya Angelone, a spokeswoman for the Academy of Nutrition and Dietetics, magnesium factors into more than 300 reactions in the body. Important things like the body's ability to break down protein, helping muscles to function, and energy production. Magnesium also helps carry calcium and potassium across cell membranes.

You may want to take Popeye's advice and eat your spinach. Don't like spinach? Toss a few leaves in soups and casseroles. Add some fresh baby spinach leaves to your salad. If you aren't getting enough magnesium in your diet, you may need to rely on some supplements. Discuss with your doctor, if you think your magnesium levels might be low.

Spinach is just one of several foods containing magnesium. The photo below shows some of the others.

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HAVE A GOOD LAUGH

Laughter is good medicine, and that is no joke! Studies show that laughter helps boost the body's immunity, eases pain, relives stress and lowers blood pressure. And think of this, laughter is free, it is without side effects and generally makes one feel better. If you have trouble being a happy person who laughs easily, make it a point to spend time with people who make you laugh and smile. It's good for your health!

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FROZEN MARSHMALLOWS FOR OUCHIES

If you have little ones around, you know bumps, bruises, scrapes will happen. Keeping a bag of marshmallows in your freezer might be a good idea.

RHEUMATOID ARTHRITIS

Rheumatoid arthritis is a chronic inflammatory autoimmune disease in which the body's immune system attacks its own tissue, according to Dr. Tesfu. This causes painful joints and should be treated by a rheumatologist. Symptoms include joints that are swollen, warm and tender. Also, morning stiffness that does not go away after being up for 30 minutes, Fatigue is also a symptom, not the usual tiredness but a deep fatigue.

It is said by the medical community that around 12% to 15% of postmenopausal women with painful joints have rheumatoid arthritis. Dr. Nora Singer, a rheumatologist, said, "Smoking and periodontal disease both predispose women to RA. Stopping smoking and visiting the dentist regularly are both important."

What to do if you think you have RA? There is some evidence that the Mediterranean diet may be helpful. Beyond your diet, you need the help of a good rheumatologist. Dr. Singer stated, "The earlier we treat RA, the more effective the treatment appears to be." See your doctor at the first sign of RA. You will probably need to see your primary doctor who will then refer you to a good rheumatologist. Getting appointments with doctors often takes a while, especially when being referred to a specialist.

There are many famous people who have rheumatoid arthritis including Terry Bradshaw. If you suspect you have RA, go to the doctor for a diagnosis. If it is RA, get started on treatment right away and remember lots of people who have RA live normal lives.

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OSTEOARTHRITIS

Have you ever heard someone say that they have arthritis? There are several types of arthritis, but most people who say they have arthritis have osteoarthritis. It is the most common type of arthritis, per Blen Teshu, M.D. "Osteoarthritis occurs when the cartilage in joints wears away from years of wear and tear," said Dr. Teshu. Symptoms include joint pain with activity, morning stiffness that improves within. 30 minutes, and a grinding or clicking sensation in affected joints.

What can you do to help with those symptoms mentioned above? First of all, stay active. Movement and activity are helpful. Don't stay in bed or in your favorite chair. Another simple thing you can do is avoid untraprocessed foods. Eat as many fresh fruits and vegetables as you can, always good for health.

What about medications? Try nonsteroidal over the counter meds. These medications known as NSAIDs include products such as Advil, Aleve, or their generic counterparts. You can also try creams or gels that can give joint relief. If you have to eventually go to prescription meds, follow your doctor's advice. 

Unfortunately, osteoarthritis can have a stronger inflammatory component that may require stronger medications. This will be determined by your doctor, and he/she will provide the prescription that is right for you. 

THE ANSWER TO YESTERDAY'S QUESTION

 Did you make a guess at the answer to yesterday's question? Did you play sneaky and look up the answer? For those who waited for the answer, the answer is number 2, the ears. Strange as it may sound, the ears can lengthen over time because of gravity and skin elasticity changes. Now, how many of you went to the mirror to look at your ears?

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A RATHER FUNNY QUESTION

How about a little levity today?  Today, just for fun, this post asks a question. Here is the question:

Which body part tends to become slightly longer as you age? Which number is your guess?

1. 1. Nail Beds
2. 2. Ears
3. 3 Teeth
4. 4 Hair follicles

Check back tomorrow to see if you were correct.