Health tip

🍎 Today’s Health Tip ~ Lighten Up & Laugh More

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Laughter is Great Medicine

Laughter changes body chemistry and brain function. Laughter increases heart and respiratory rates as well as oxygen consumption over a short period. After these initial changes, a person moves into a state of relaxation. 

      • Laughter affects heart function. It increases stroke volume and cardiac output, and it dilates blood vessels.
      • After intense laughter, muscle tone
      • Watching humorous videos revs up the sympathetic nervous system (SNS). However, this does not increase blood pressure.
      • Laughter lowers levels of the stress hormone, cortisol.
      • Laughter activates the mesolimbic dopaminergic reward system in the brain.
      • Laughter increases serum immunoglobulins A and E. In most studies, it seems to increase natural killer cell activity as well.
      • It raises levels of beta-endorphins (the feel-good chemicals of the body) and increases human growth hormone

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🍎 Today’s Health Tip ~ Have Wrinkles? Vitamins A & C are your BFF’s

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For Wrinkles: Retinol (Vitamin A), Vitamin C

If you have fine lines, retinoids (which come from vitamin A) like retinol may make your skin smoother because they help your skin make more collagen. It’s easier on your skin than the prescription-strength version, tretinoin (Retin-A), which can dry your skin. Products with vitamin C may help take away fine lines, as well as help lessen the damage the sun does to your skin. That could help keep wrinkles away.

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A sweet potato cooked gives you 204% of your daily requirement of Vitamin A!

A red bell pepper has 211% of your daily Vitamin C requirement. A Kiwi fruit has 185% of your daily Vitamin C requirement.

 

🍎 Today’s Health Tip ~ Eating to Live to 100

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Eating Habits of Blue Zone (high number of centurions)

Eat beans. People in the blue zones eat beans regularly — at least a half cup every day. Beans (such as black, garbanzo, and white) are an inexpensive source of plant-based protein and they’re loaded with fiber, a nutrient that’s linked to lower risk of disease and good for gut health.

Include cruciferous veggies. Broccoli, cauliflower, and cabbage all contain natural compounds that are good for your heart and help ward off some kinds of cancer.

Snack on nuts. The blue zone centenarians eat about 2 ounces of nuts a day — that’s roughly two small handfuls.

Drink mostly water. Though people in the blue zones also drink beverages like tea and coffee, most of your hydration should come from water. Although red wine is popular in some blue zones, you shouldn’t start drinking it if you don’t already.

Get less sugar. People in the blue zones eat just a fifth of the added sugar we eat in North America. Instead of having sugary foods and drinks throughout the day, they tend to eat sugar “intentionally” for special occasions.

Make more meatless meals. In blue zones, meat isn’t the centerpiece of the meal. It’s more of a side dish or a way to boost flavor in recipes. ​Their meals are mostly plant-based, and beans are often the main protein source (or tofu in Okinawa, Japan).

Show gratitude and eat with loved ones. Take a moment to show gratitude before a meal — and ideally, enjoy your meals in the company of family and friends.

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🍎 Today’s Health Tip ~ The Effect of a Happy Marriage on Blood Pressure

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Love Is a Health Booster

A happy marriage is good for your blood pressure. That’s the conclusion of a study in the Annals of Behavioral Medicine. Researchers found happily married people had the best blood pressure, followed by singles. Unhappily married participants fared the worst.

Reis says this study illustrates a vital aspect of the way marriage affects health. “It’s marital quality and not the fact of marriage that makes a difference,” he tells WebMD. This supports the idea that other positive relationships can have similar benefits. In fact, singles with a strong social network also did well in the blood pressure study, though not as well as happily married people.

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🍎 Today’s Health Tip ~ Should You Be Taking Vitamin Supplements?

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Healthy and Eating a Well Balanced Healthy Diet? You May Not Need Supplements

According to Mayo Clinic, whole food is not to be replaced by supplements, as supplements cannot replicate all the health benefits of whole foods. For example, fruits and vegetables carry many different nutrients that provide health benefits to the human body. . . .if you’re a pretty healthy person with a well-balanced diet containing a wide variety of foods — including fruits, vegetables, reduced fat dairy products, whole grains, legumes, lean meats and fish — you most likely don’t need supplements. Talk to your health care team and dietitian if you have questions or concerns about supplements.

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Raisons – A Healthy Snack

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Raisons – A Great Snack Option

Raisins are a great snack option that can add a range of nutrients to your diet. . . .Stick to small portions to avoid adding too many calories to your diet. Adding a handful to your cereal or snack can have some potential health benefits: Research shows that raisins can lower your risk of heart disease by reducing blood pressure and blood sugar. The fiber in raisins works to lower your LDL (bad) cholesterol, which reduces strain on your heart. 

Raisins are also a good source of potassium. . . . Raisins have higher levels of antioxidants compared to other dried fruits. The drying process also preserves these antioxidants, promoting greater activity than in fresh grapes.

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🍎 Today’s Health Tip ~ It’s Time to Enjoy Fall Veggies

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Fall is a great time to enjoy in-season, healthy vegetables.

Fall vegetables include:

      • Beets.
      • Brussels sprouts.
      • Cabbage.
      • Carrots.
      • Cauliflower.
      • Eggplant.
      • Kale.
      • Squash.

An abundance of tasty autumn vegetables makes it easy to reap the benefits of a plant-based diet, such as diabetes prevention, hypertension control, heart health and more. Consider roasting fall veggies with just a little oil, salt and pepper.

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🍎 Today’s Health Tip ~ Will Garlic Protect You from COVID?

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Garlic – Supports a Healthy Immune Response

Eating plenty of garlic makes social distancing easier, for sure. However, the bulb in itself has not been shown to protect against COVID-19. “Garlic is a healthy food that may have some antimicrobial properties,” according to messaging from the World Health Organization. “There is no evidence from the current outbreak that eating garlic has protected people against the new coronavirus.” Garlic (like ginger) has antiviral and antibacterial properties, and can help support a healthy immune response. “It important to pay attention to how much you are consuming. In excess, garlic and ginger can increase a person’s risk of bleeding – particularly for those who are on blood thinners.”

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🍎 Today’s Health Tip ~ Social Media Can Induce Sadness – Get Away and Get Outside

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Get Outside and Away From Social Media for an Immune Booster

Spending too much time on Facebook and other social media platforms can have a detrimental effect on your psychological health, according to a meta-analysispublished in 2020 in the journal Cureus. Reading others’ social media posts can give you the impression that everyone else’s life is better, more interesting and more exciting than your own. That can trigger feelings of sadness.

The fall is a great time to spend more time outside. The leaves are bright on the trees and satisfyingly crunchy under your feet. The (usually) moderate temperatures are a reprieve from the sweltering summer and a gift before the frigid winter. Spending time outside has tremendous health benefits, including boosting your immune system. In addition to improving mental health, sun exposure bolsters vitamin D levels, which help prevent infections.

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🍎 Today’s Health Tip ~Give Your Immune System a Pop

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Hydrate with tons of water throughout the day, and your immune system will thank you. The foods you eat can also help prevent the cold. Yogurt, with all its probiotic glory, has been shown to boost the immune system, and one serving of seaweed packs more vitamin C than an orange. Another immunity booster? An autumn favorite: Pumpkins. They’re high in beta carotene, which your body converts into vitamin A. In turn, vitamin A helps strengthen your immune system.

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