TAKE A STAND FOR YOUR METABOLISM

Need to rev up your metabolism? It may be easier than you think. Try changing 30 minutes of sitting time a day to 30 minutes of standing or walking. This information comes to us from a study in the Scandinavian Journal of Medicine & Science in Sports. According to the study those who did the above daily experienced marked improvements in metabolic flexibility within six months. (Metabolic flexibility is a sign of better fat-burning and blood sugar control) The study authors noted that swapping sedentary time for light physical activity helps the body use energy more efficiently.

file photo

HOW ABOUT SELF-HYNOPSIS FOR HOT FLASHES?

I know some may think I've fallen into the 'quack' trap, but you need to read on. This information comes from scientists, specifically psychologists, at Baylor University. Now I am very familiar with Baylor University since I have three family members who studied there. Two of my granddaughters have degrees from there while my daughter transferred to another school more suited to her field to graduate. The psychologists found that women who practiced self-guided hypnosis for 20 minutes daily had significantly fewer hot flashes after six weeks than the women who listened to white noise for the same period of time.  The experts believe self-hypnosis works by reducing the stress response that can trigger hot flashes.

You may be wondering how to do self-hypnosis, and unfortunately, I have no idea. And at my age, I am not interested in knowing. For those suffering with hot flashes, if you would like to try this method, you will find tutorials on YouTube. Go to YouTube and search "hypnosis for hot flashes." Good luck, ladies.

file photo

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

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.

file photo

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.

file photo

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.

file photo

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!

file photo

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.

file photo

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.

file photo

MORE GOOD NEWS ABOUT APPLES

Yesterday we discussed apples and energy. Today we will continue with a little more information about apples. There are compounds in the apple's skin that trigger the pancreas to release insulin and move sugar out of the bloodstream. Hello diabetics, do not peel your apples!

Brazilian researchers report that women who eat three apples a day (wow, I've only been eating one) lose 28% more weight than those who don't. So, ladies, if you want to lose weight, you might want to eat three apples a day! I am sure that is a simple apple, not apple pie, caramel apples, etc.

file photo