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.

file photo

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%.

FILE PHOTO FOR REFERENCE ONLY

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.

file photo

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.

file photo

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.

file photo

'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.

file photo of leafy greens and kiwi

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. 

file photo of yellow fruits and vegetables

 

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.

file photo

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.

lion's mane mushrooms file photo

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.

file photo 

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.

file photo of porcini mushrooms

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.

file photo

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.

file photo

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.

file photo

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.

clipart

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!

file photo

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. 

file photo

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.

file photo

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.

file photo

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." 

file photo

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.

file photo

 

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!

file photo

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.

file photo

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?

file photo

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.

1. 
   

STRAWBERRIES - DID YOU KNOW?

 

I received this from an old classmate a few years ago.

HELP FOR SWALLOWING CAPSULES

Do you have trouble swallowing capsules? Many people find it hard to get the medicine to go down, when it comes in capsule form. Dominic Vo, Pharm.D., host of the You Tube Channel PharmacistDom offers the following advice. Many people often tend to lean their head back when swallowing pills. But if you are taking medicine in capsule form, he says, "Capsules float in water, so when you lean your head slightly forward, the capsule floats to the back of your throat, making it easier to swallow." Now how about that! Next time you are taking a capsule, give PharmacistDom's method a try.

file photo

NATURAL WAYS TO RELIEVE HEARTBURN (ACID REFLUX) III

Today's post will list two ways to naturally find relief from occasional heartburn. Remember if heartburn continues in a prolong manner, see your doctor. It could be the sign of a different problem that your doctor should treat.

• Chamomile Tea: Sometimes we only think of chamomile tea as a sleep-inducer, but it also acts as a stomach soother. Research from the journal Nutrients found that this tea has anti-inflammatory properties that can reduce gastrointestinal discomfort from heartburn. It is suggested you drink a cup after meals or at bedtime for relief.
• Fenugreek: If you are not familiar with this one, it is an herb used in ancient Chinese medicine. It many cases it can ease heartburn as well as medication. Again. we rely on research in the journal Nutrients which found that the plant-fiber supplement forms a protective layer over the stomach and esophagus when taken 30 minutes before meals.

If you suffer from occasional heartburn, you might want to give one of the relief methods listed over the past few days.

file photo

NATURAL WAYS TO RELIEVE HEARTBURN (ACID REFLUX) II

Continuing the posts on natural ways to relieve heartburn (acid reflux), today's post is a tasty one. Snack on bananas. Bananas offer multiple heartburn-busting benefits. Scientists have found that bananas ease reflux symptoms quickly by neutralizing stomach acid. Bananas are also rich in pectin, a type of soluble fiber that helps keep food moving through the digestive tract, preventing stomach acid from building up. 

If you have a problem occasionally with acid reflux, better known as heartburn, you may want to keep some bananas on hand. And as always, if the problem persists, see your doctor.

file photo

NATURAL WAYS TO RELIEVE HEARTBURN (ADIC REFLUX)

 Following up on our last post about acid reflux, here is a quick and easy way to relieve heartburn:

• Massage your inner wrist. Studies show that stimulating acupressure points can relieve acid reflux symptoms by up to 40%. When you apply pressure to the point in the center of the underside of your wrist, you will help stop the esophageal sphincter from relaxing too much. Thid keeps stomach acid from rising up. How to do this? Press your thumb on the spot between the two tendons in your wrist and move it in circles for 2 to 3 minutes.

getty imagine

Tomorrow we will share another relief idea. REMEMBER, IF ACID REFLUX CONTINUES, SEE YOUR DOCTOR.

ACID REFLUX TIP

If you suffer with acid reflux, the experts at John Hopkins University have a simple way to pinpoint the problem. They suggest that every time you experience acid reflux, you should log what you ate into a journal. You may be able to find a or some food items that trigger the reflux. If so, you will know what foods to avoid.

There are many different foods that can cause acid reflux such as spicy foods, fried foods, and chocolate. Yes, even chocolate can be a trigger. 

If you have acid reflux often, you should see a doctor. Acid reflux happens when stomach acid rises through the esophagus into the throat. If this becomes a common thing for you, it can cause damage to the esophagus when left untreated.

There are ways to naturally treat occasional heartburn. I will list them in the next post.

file photo

FOODS TO BOOST BONE HEALTH IV

This is the final post in this series on bone health. Prunes. Don.t snurl your nose, prunes really aren't that bad. For a while now, I have been eating 2 to 4 prunes a day to counteract a medicine I have to take. I have come to look forward to eating them! Actually, prunes are a bone-strengthening powerhouse. Prunes contain vitamin K, potassium and antioxidants that support bone strength, according to Dr. Raj Dasgupta., who says, "studies suggest prunes may slow bone loss in postmenopausal women."

Dr Jennifer Brown said, "It's a good idea to incorporate 50 grams, equivalent to five or six prunes, into your diet daily. She went on to say, "I would advise women to introduce them gradually to avoid unpleasant GI side effects," such as cramps, gas, or bloating.

file photo

FOODS TO BOOST BONE HEALTH III

Continuing on with foods to boost bone health, today's is a little tastier, in my opinion. Today's post is about yogurt and bone health. Not only does yogurt supply calcium but also vitamin D and protein. According to Dr. Jennifer Brown, "A large observational study found that consuming yogurt regularly increases hip bone density and may be protective against hip fractures." Dr. Brown was citing promising research published in the journal Archives of Osteoporosis. 

Dr. Brown goes on to say, "Women at risk of osteoporosis should aim to consume one serving of yogurt daily, which is 6 ounces. I recommend Chobani plain Greek yogurt. It's full of calcium and protein but doesn't have added sugars or flavorings."

Below is a picture of Dr. Brown's choice.

FOODS TO BOOST BONE HEALTH II

Following up on yesterday's post about osteoporosis and foods that boost bone health, we come to canned sardines. If you are like me, you say, "No way." I do have osteoporosis and I do try to take good care of my bones, but I will be honest and admit I do not and will not eat sardines. Many people like them, obviously by the number I cans I see in grocery stores. My dad enjoyed them and ate them often, so to you who do eat them, way to go!

Honestly, sardines are one of the best foods for bone health. According to Jennifer Brown, M.D., "Canned sardines are an excellent choice for helping to prevent osteoporosis. Sardines are a good source of calcium, vitamin D, protein and omega-3 fatty acids, all of which are vital for optimal bone health. Vitamin D is especially essential because it helps the body absorb calcium more effectively."

Dr. Brown recommends women who want to incorporate sardines into their diet aim for two to three, 3-oince, servings a week. She finds that King Arthur Sardines in olive oil is a good option that's relatively low in sodium.

file photo canned sardines in olive oil

SOME FOODS TO BOOST BONE HEALTH

"Osteoporosis is a chronic condition that causes bones to become weak and prone to breakage," Jennifer Brown M.D., a board-certified physician in family medicine and obesity medicine. Dr. Brown went on to say, "It usually occurs in postmenopausal women as estrogen levels decline." A diet rich in essential nutrients can help one avoid painful breaks. It is important to make sure you are getting calcium, magnesium and vitamin D in your diet.

One of the foods that should be in your diet includes LEAFY GREENS. Leafy greens (such as spinach, kale and collard greens) provide both calcium and magnesium. Calcium strengthens bones, while magnesium supports muscles and helps keep bones healthy. These greens are easy to add to meals and can help maintain bone strength naturally," says Raj Dasgupta, M.D.

Dr. Dasgupta recommends eating one to two cups of leafy greens daily. You can enjoy them cooked or raw. If you can't stand the thought of eating leafy greens, try adding a handful of baby spinach into a smoothie. You will get the benefits without even realizing the spinach is there.

Our next post will be about another food to help boost bone health.

file photo of some leafy greens

 

WAYS HOPE HEALS

Yes, you read the title to this post correctly, hope has healing powers! Following are three science-backed ways hope can heal:

1. Hope Boosts Immunity. According to Suzanne Segerstrom, Ph.D., immunology researcher, "Higher optimism is linked to reduced inflammation and better antibody responses." Research has shown that hopeful patients have stronger immune systems than do others. Therefore, positivity may help speed healing and recovery.
2. Hope Nixes Pain. A study in The Journal of Pain found that hopeful patients reported less postoperative pain. Tor Wager, Ph.D. has stated, "positive expectation activated pain-inhibiting brain networks." It is believed these networks may help accelerate rehabilitation. Personally, I believe this to be true based on my own experiences.
3. Hope Strengthens the Heart. Researchers have found that heart surgery patients with higher hope scores have fewer complications following surgery. Cardiologist Martha Gulati, M.D. explains it this way. "Hope triggers parasympathetic balance by lowering blood pressure and aiding healing.

Hope is not only good for the soul, but is also good for the body.

file photo

CAN WALKING PREVENT BACK PAIN?

Back pain is a very common complaint. Would you believe that walking can help prevent back pain? A new study published in JAMA Network Open has found that those who spend more time walking daily were less likely to develop lower back problems than those walk very little. The findings indicated that while walking briskly did play a role, it was not as important as simply getting walking in daily.

file photo

BUYING A GOOD MULTIVITAMIN

Like everything else, not all multivitamins are created equal. When purchasing a good multivitamin, look for stand-out stars including potassium, niacin, folate, selenium, and zinc. Look for vitamins C and E and copper for added antioxidant power. According to Dr. David Brownstein, "Antioxidants, including vitamins C and E, help to lower inflammation."

When your body has the vitamins it needs, such as those listed above, you will have energy, mental clarity, improved mood, better sleep and strengthened immunity. As a reminder, if you think you might have a vitamin deficiency, talk to your doctor. Some simple blood work can give you answers.

file photo

THE IMPORTANCE OF IODINE

Iodine is an element you may not really think about, but it is necessary for proper thyroid function. The body does not produce iodine, so we must get it from our diets. According to Dr. David Brownstein, "Iodine deficiency is occurring at epidemic rates. The National Health and Nutrition Examination Survey showed that iodine levels have fallen nearly 60% over the last 40 years."

Iodine deficiency is one of the most common and preventable world health problems. This deficiency leads to goiter and thyroid disorders.

This file photo shows some of the ways to get iodine in your diet.

IMPORTANCE OF VITAMIN A

Vitamin A is another critical component to our immune systems. Persons low in vitamin A are more susceptible to infectious diseases, including viruses. Again, a simple blood test can verify whether or not this is your problem, especially if you seem to be sick a lot or catch everything going around. 

Vitamin A is also important for good eye health. A vitamin A deficiency can lead to poor night vision.

Below is a picture of some vitamin A food sources. But remember, our poor soil in many cases leaves a need for supplementation.

file photo

IMPORTANCE OF VITAMIN B12

Vitamin B12 is another essential vitamin to good health. Again, many of us are low on this important vitamin. If you don't know your vitamin B12 level, ask your doctor about it. A simple blood test will tell you if you need supplementation. Vitamin B12 is necessary to promote healthy nerves and blood cells. It also supports your energy levels.

Are you a fatigued individual? Get that blood test to check your vitamin levels. "Vitamin B12 is one of the most important nutrients for a fatigued individual," says Dr David Brownstein. He added that, "B12 deficiency is common." I know I personally have this deficiency and take a tablet daily. It is amazing how that changes my stamina. I am 79 and keep up with my 3-year-old great-granddaughter to my own surprise. 

For superior absorption, if your doctor doesn't think you need the B12 tablet just a multivitamin, choose a multivitamin that contains vitamin B12 as methylcobalamin.

IMPORTANCE OF VITAMIN D

Vitamin D deficiency affects around 42% of the population in the United States. according to the National Institutes of Health. Vitamin D is important for our immune systems and muscles. When buying to supplement, choose vitamin D3. Below is a picture showing some of the important vitamin D foods.

file photo

DAVID BROWNSTEIN, M.D. ON OUR FOOD SUPPLY

 Dr. Brownstein, one of the leading holistic medicine practitioners in the country, has stated, "Unfortunately, our food supply has become deficient in many vitamins and minerals". But he continued by saying, "deficiencies can be rectified with supplementation."

When we ignore the deficiencies over time, we may start to see unexplained symptoms such as the following:

• Fatigue, low motivation
• Impaired brain function
• Muscle Cramps
• Frequent illness
• 
  

If you notice one of more of these symptoms occurring often without explanation, ask your doctor to do some blood work. You may need some supplementation. If that is the case, you are not alone. Many of us need a good multivitamin or various vitamins or minerals, your blood work will show that. Follow your doctor's advice.

Going forward, we will have some posts on the most common deficiencies. Our next post will be on vitamin D.

By the way, Dr. Brownstein does have newsletter, monthly, I think. It is Dr. David Brownstein's Natural Way to Health.

 

file photo

WE ARE 'DIRT POOR'

Did you know that eating a healthy diet may not mean you are getting all the nutrients you need because our food supply has become deficient as modern farming strips critical nutrients from our soil? According to a statistic from the journal NUTRIENTS, one out of three people is at risk of vitamin deficiency.

One landmark study done by researchers from the University of Texas at Austin's Department of Chemistry and Biochemistry that was published in the Journal of the American College of Nutrition, analyzed Department of Agriculture nutritional data from 1950 and 1999 for 43 different vegetables and fruits. The study found substantial declines in the amount of vitamin C, iron, riboflavin (vitamin B12), protein, calcium and phosphorus. The culprit for this problem is today's poor dirt. Modern agriculture methods have stripped away critical nutrients from the soil.

Our next couple of posts will discuss what we can do to rectify this problem for ourselves and our families.

file photo