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.

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'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.