wellness

Sources of Micronutrients

• Water-soluble vitamins. Two of the main water-soluble vitamins are B vitamins and vitamin C. These vitamins all dissolve in water. Your body can’t hang on to them to use later, you need to get more of them daily.
• Fat-soluble vitamins. Fat-soluble vitamins dissolve in fat, not water. These include vitamins A, D, E, and K. Once you get them, they can stay in your body for later use. Your body stories them in fatty tissue and your liver. They are important for eye health and immune system support. They also help your body to heal injuries.
• Microminerals. These are essential nutrients. They include calcium, magnesium, sodium, and potassium. They’re crucial for muscle and bone health. They also play a role in controlling your blood pressure.
• Trace minerals. The other minerals you need include iron, manganese, copper, zinc, and selenium. Trace minerals are critical for muscle health, nervous system function, and repairing damage to cells.

Getting Micronutrients From Food

All of the nutrients you need are in different types of foods. Most experts agree that eating a variety of foods  is the best way to get them. These fruits, vegetables, meats, and dairy products all have some micronutrients:

• Foods with trace minerals: oysters, spinach, nuts such as cashews, legumes such as peanuts
• Foods with water-soluble vitamins: citrus fruits, bell peppers, whole grains, eggs, dark leafy greens, fish, and lean meats
• Foods with fat-soluble vitamins: leafy greens, soybeans, almonds, sweet potatoes, and milk
• Foods with microminerals: dairy products, black beans and lentils, bananas, and fish ‌

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The right vitamins and minerals may also prevent hearing loss?  Stock your fridge with foods that contain these vitamins and minerals, which can play an important role in supporting healthy hearing.

 Potassium – Potassium loss is one factor that can contribute to age-related hearing loss, since your inner ear fluid is sensitive to disruptions in potassium levels. . . .  Potassium-rich foods: dried apricots; leafy greens; lentils; prunes; many fruit or vegetable juices; raisins; beans; milk; yogurt; sweet potatoes; avocados; bananas.

 Magnesium – Magnesium may help prevent hearing damage caused by exposure to loud noise levels. Magnesium is a free radical scavenger that can help protect your ears against this type of damage. Magnesium may also play a role in relieving ringing in the ears, known as tinnitus. Magnesium-rich foods: whole wheat, spinach, quinoa, almonds, peanuts, cashews, dark chocolate, black beans, edamame, avocados, cultured yogurt, tofu.

Folate – Folate can help fight off free radicals that balloon after exposure to loud noises and contribute to inner ear damage. Additionally, folate can help the body reduce its levels of homocysteine, an amino acid that can compromise the ear’s vascular system and impair blood flow into the inner ear. Folate-rich foods: asparagus, beef liver, lentils, beans, spinach, lettuce, avocados, egg yolks, bananas, mushrooms, broccoli and more.

Vitamin D – Vitamin D is well known for its ability to optimize bone health, and the three small bones in your middle ear are no exception. The bones use vibration to help transmit sound from the outer ear to the inner ear; if they soften or weaken, it could have a negative impact on a person’s hearing.Vitamin D-rich foods: oily fish, such as salmon or herring; mushrooms; egg yolks; and some commercially available foods that are labeled as having been specially fortified with vitamin D, such as cow’s milk, orange juice and breakfast cereals.

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Eat more of these foods to maximize your eye health.

Studies show that five foods can help prevent cataracts, clouding of the lens within the eye, dry eyes and glaucoma. They may also protect against age-related macular degeneration, the most common cause of irreversible vision loss in the elderly.

1. Carrots – Carrots contain beta-carotene, which the body uses to make vitamin A. Vitamin A is important to the health of your eyes. Without it or in insufficient quantities, low vitamin A levels can lead to dry eye, corneal scarring, night blindness and vision loss.

2. Kale – Dark green leafy vegetables like kale, spinach and broccoli are rich in the antioxidants lutein and zeaxanthin, which are present in high concentrations in the retina. These antioxidants act as a filter and protect the retina from damaging blue light.

3. Red peppers – Orange and red fruits and vegetables like red peppers, oranges, strawberries, broccoli, and kiwi contain vitamin C, another antioxidant, which may help prevent the development of cataracts.

4. Salmon – Fish, especially salmon, are packed with omega-3 fatty acids. Omega-3 fatty acids help promote the visual health of the retina and can help prevent dry eyes. Salmon, sardines and herring have the most omega-3s, but flounder, halibut and tuna are also good sources.

5. Oysters – Oysters are loaded with zinc, which may be able to slow the progression of age-related macular degeneration. Zinc is also found in turkey, eggs, peanuts and whole grains.

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The main food sources related to healthy nails are:

• Milk and dairy products are good sources of protein, calcium, zinc and vitamin B12, and can help keep your nails strong.
• Include lean meat, fish and chicken in your diet to ensure adequate intake of proteins, iron and zinc. Another good protein-rich food for healthy nails is eggs which are rich in vitamin B12 and folic acid.
• Enrich your diet with legumes (lentils, dried beans etc), which are high in fibre and provides you with protein, zinc, iron and folic acid thus lessening your nails from cracking and developing white spots.
• Increase your intake of green leafy vegetables (spinach, broccoli etc), which are good sources of calcium, folic acid and vitamin A.
• A daily intake of citrus fruits and vegetables (green pepper, cabbage etc), which are rich in vitamin C are helpful if you are having reddish-brown spots on your nails.
• Strong nails also need vitamin A that is mainly found in yellow or orange vegetables like carrots.
• Biotin is also an essential nail-building material that is found in liver, meats, milk, egg yolk and most vegetables.
• Don’t forget to drink enough water (8 glasses a day) to keep your body and your nails completely hydrated.

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I like to listen to the blues but I don’t enjoy having the blues. Here are three tips from WebMD to beat the blues.

Beating the Blues

1. Clear the Clutter. Studies have found that when you’re surrounded by stuff, the visual chaos goes straight to your brain. It distracts you and gets in the way of your ability to process info. Other research has shown a cluttered home amps up the stress hormone cortisol, especially in women. Make a plan right now to banish or sort your clutter. Then call a charity to set a date for pickup.
2. Splurge on Yourself. It doesn’t have to be a spree for fancy electronics or a new designer wardrobe. Sure, the something nice can perk you up for the moment. But research shows the real magic of so-called retail therapy is the sense of control you have over your environment when you make your own choices. So try a little smart shopping to help snap you out of short-term sadness. Just make sure your picks fit your budget, too.
3. Plug in the AirPods. Yes, classical music can relax you and ease tension. But what if your listening tastes are more high-energy? An Italian study found quick tempos can help calm you, too. It just happens when the music stops. After listening to fast-paced songs, the subjects’ blood pressures and heart rates mellowed. So whether your jam is Mozart or classic rock, crank it up.

Silence has Physical Benefits.

“When we’re frazzled, our fight-or-flight response is on overload causing a host of problems,” says Dr. Sullivan. “We can use calm, quiet moments to tap into a different part of the nervous system that helps shut down our bodies’ physical response to stress.”

That means, being still and silent can help you:

• • Lower your blood pressure.
  • Decrease your heart rate.
  • Steady your breathing.
  • Reduce muscle tension.
  • Increase focus and cognition.

You don’t need to have a formal meditation practice to find quiet time. Try:

• •  Enjoying your morning coffee sans device or magazine.
  •  Looking out the window the next time you’re a passenger in the car instead of picking up your phone.
  • Walking by yourself and listening to the natural noises around you instead of music.

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9 Foods that Promote Bone Health

Eating the following nine foods can help you to protect your bones – year-round. Even when we spend more time outdoors, and might be getting some UV rays, we should still stock up on these foods, which are not only rich in vitamin D, but also other bone-friendly vitamins and minerals. (And remember to still wear sunscreen.)

• Prunes
• Sardines
• Broccoli
• Almonds
• Yogurt
• Tofu
• Eggs
• Black beans
• Citrus fruits

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Fiber is the superhero of nutrition, and there’s a ton of it in plant-based food and none in animal-based food. A high-fiber diet helps reduce the risk of obesity, heart disease, and diabetes. . . . The fiber from beans and grains, fruits, vegetables, and nuts mix with the liquid in your gut to create a sort of gel, and that gel slows the absorption of sugars and the subsequent release of insulin into the bloodstream. That’s a good thing because it keeps your energy steady and strong.  At the same time, it pushes against the stretch receptors in your stomach, telling your brain you’ve eaten enough. Then the fiber acts like a scrub brush pushing through your colon, grabbing stuff from inside the nooks and crannies of your 25 ft. long intestinal tract, effectively cleaning out the gunk that could cause trouble. And perhaps best of all, it feeds the good bacteria in your gut which helps regulate inflammation and immune function. 

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10 Power Healthy Eating Tips

1. Choose good carbs, not no carbs. Whole grains are your best bet.
2. Pay attention to the protein package. Fish, poultry, nuts, and beans are the best choices.
3. Choose foods with healthy fats, limit foods high in saturated fat, and avoid foods with trans fat. Plant oils, nuts, and fish are the healthiest sources.
4. Choose a fiber-filled diet, rich in whole grains, vegetables, and fruits.
5. Eat more vegetables and fruits. Go for color and variety—dark green, yellow, orange, and red.
6. Calcium is important. But milk isn’t the only, or even best, source.
7. Water is best to quench your thirst. Skip the sugary drinks, and go easy on the milk and juice.
8. Eating less salt is good for everyone’s health. Choose more fresh foods and fewer processed foods.
9. Moderate drinking can be healthy—but not for everyone. You must weigh the benefits and risks.
10. A daily multivitamin is a great nutrition insurance policy. Some extra vitamin D may add an extra health boost.

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