health quiz

Fiber does digestive grunt work. . . . It’s important to get the right amount of fiber to keep your digestive system running smoothly. Fiber also provides a lot of health benefits beyond digestion, such as help with weight loss and with balancing gut bacteria.As a whole, fiber delivers a lot of health benefits:

• supports weight loss
• reduces cholesterol and blood sugar levels
• lowers risk of cardiovascular diseases such as stroke, heart disease, and more
• lowers risk of diabetes
• increases digestive and bowel health
• fuels healthy gut bacteria
• may lower risk of colorectal and breast cancer

In general, “dietary fiber” is an umbrella term for the parts of plants and other foods that your body can’t digest. Your body does not break down fiber. Instead, fiber passes through your system and eases symptoms such as constipation.

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Sweet potato skin is edible, and you may miss out on some health benefits if you toss it. . . .The fiber content of sweet potatoes mainly comes from the peel. Therefore, removing it will decrease your fiber intake Sweet potato skins are rich in fiber, antioxidants, and nutrients like potassium, manganese, and vitamins A, C, and E, all of which may help improve your health. Research has shown that the nutrients in vegetables and fruits tend to be concentrated around the peel. Thus, removing the peel can reduce your intake of nutrients and antioxidants.

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The Best Choices for Berries

1. Blueberries – Blueberries contain good amounts of fiber, vitamin C, and antioxidant anthocyanins. Eating blueberries may help reduce risk factors for heart disease and diabetes.

2. Raspberries – Raspberries are full of fiber and antioxidant polyphenols. Black raspberries, in particular, may benefit heart health.

3. Strawberries – Strawberries are an excellent source of vitamin C. They may also help reduce risk factors for heart disease and control blood sugar.

4. Blackberries – They’re also among the berries highest in antioxidants and fiber, and they have been less cultivated than blueberries, meaning what we eat today is closer to the fruit that once existed in the wild.

5. Cranberries – Cranberries and cranberry juice can reduce the risk of urinary tract and stomach infections and may benefit heart health. However, it’s best to avoid juices with lots of added sugar.

Sources: Healthline.com and Johns Hopkins Medicine

Avocado Oil and Oil are both Highly Nutritious

Overall, avocado oil and olive oil are nutritious sources of healthy fats and antioxidants.

Both oils benefit heart health due to their similar content of oleic acid, a monounsaturated omega-9 fatty acid.

Additionally, both promote skin health and aid wound healing.

Avocado oil has a particularly high smoke point compared with olive oil, so it may be better suited for high-heat cooking methods.

Regardless of which one you choose, avocado oil and olive oil can serve as healthy additions to your diet.

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Four Beneficial Fruits

Pineapple, cranberries, red grapes, and apples are all kidney-friendly fruits with anti-inflammatory properties.

• Cranberries keep the urinary tract free from infection (UTI)
• Red grapes reduce inflammation and help protect against diabetes
• Apples help to prevent constipation and reduce cholesterol
• Pineapple is a sweet fruit that is low in sodium and potassium while still offering a significant amount of Vitamin B

Don’t forget to drink water for good kidney health – Never forget that drinking water keeps our bodies healthy by removing waste products from our blood. Our kidneys need water to filter out the toxins from our body.

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Wash Your Face Before Bed

Don’t go to sleep without thoroughly washing your face. Over the course of the day your skin and pores collect dirt and oil. If you don’t wash it all off before you hit the hay, the dirt will clog your pores overnight and you’ll wake up with irritated skin that is quite the opposite of a healthy, glowing complexion. 

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Once the swelling has gone down and the muscle doesn’t hurt as much, you can incorporate more movement into your recovery. Some experts recommend gentle stretching for muscles that are recovering from a strain. Be careful not to over-stretch and re-injure the healing muscle fibers.

If stretching is very painful, stop and continue to rest the muscle. You can try again when you aren’t feeling as much pain. If you have questions about when to start stretching an injured muscle or what types of experiences are appropriate, call your doctor or visit a physical therapist. They can help you plan a safe return to normal activity.

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Preparing your own meals can help you take charge of your health. Here’s how to cook tasty, nutritious food for one person. . . . One of the easiest ways to improve your mental and physical health is by preparing more meals at home. Cooking for yourself gives you greater control over the ingredients in your meals, enabling you to cut down on the additives and calories often loaded into takeout and convenience food. Improving your diet with simple, healthy home-cooked meals can also help you lower your risk for serious illness, boost your energy, sharpen your mind, lose weight, and improve how you manage stress, anxiety and depression.

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Make Plants the Main Attraction

A substantial amount of research shows that people who eat a plant-based diet — mainly fruits, vegetables, whole grains, and legumes — live longer and enjoy better health than people whose diets consist mainly of animal-based foods like meat. Many cultures developed their cuisines around plant foods out of necessity. Traditionally, animal protein was expensive, so limited quantities were available. Mediterranean, Latin American, and Asian cultures are known for pairing healthy plant foods with lean protein (fish, chicken) and monounsaturated fat (olive oils, nuts).

These diets can have substantial health benefits. For example, a Mediterranean-style diet has been found responsible for:

• longer life expectancy
• reduced heart disease
• relief from rheumatoid arthritis
• lower rates of Parkinson’s disease
• lower rates of Alzheimer’s disease

Source: Harvard Medical School: Healthbeat Newsletter (April 4, 2022)

No one food can reduce your risk for cancer, but there is an overall diet that can. Learn what it means to eat a plant-based diet and see all the ways it can help your body. If you’ve given any thought to  cancer prevention, you have probably thought about your diet. Almost every week a new trend is hitting the health food headlines. It can make it almost impossible to settle on what to eat and not eat. But there is one diet that is consistently proven, over more than two decades to reduce your risk for cancer. It is a plant-based diet.Eating plant-based does not mean you can’t eat meat. It means your meals are mostly plants: vegetables, grains, and fruits. Beans, seeds and nuts are also included. Fill two-thirds of your plate with these plant-based foods. The remaining one-third should be a lean protein like chicken or fish, or a plant protein like tofu or beans. 

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