Health tip

🍎 Today’s Health Tip ~ Playing Defense Against the Flu & Covid 19 this Fall

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Take Preventative Steps

“When it comes to warding off the flu and COVID-19 this fall, preventative measures can go a long way,” says Dr. Phillip Kadaj, an internal medicine specialist based in Midland, Michigan. He’s a medical expert on JustAnswer, an online platform that connects people in real time with doctors, lawyers, vets, mechanics and other verified and vetted experts for immediate, personalized assistance on a 24/7 basis. “Wash your hands frequently, use hand sanitizer when needed, wear a mask when in indoor public places and try to avoid large crowds in tight quarters unless absolutely necessary.”

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🍎 Today’s Health Tip ~ Will Stretching Prior to Bedtime Improve Sleep Quality?

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Stretching Before Bed May Improve the Quality of Sleep

Stretching before bed is one of the most effective ways to release any built-up tension and help you get a good night’s sleep. Most of us know stretching before and after exercise, during the morning hours; but there are also a lot of reasons why it is good to stretch before bed too. . . .The benefits of stretching before bed could help offer you better sleep. Apart from getting regular exercise through stretching, it also offers many perks for your mind and body. This helps in better sleep. Developing a routine of stretching in the evening or before bed helps your body to quickly relax and remain in a deeper sleep for longer.

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7 Tips for Healthy Kidneys

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7 Tips for Healthy Kidneys

      1. Hydrate, but don’t overdo it.
      2. Eat healthy foods.
      3. Exercise regularly. 
      4. Use caution with supplements and herbal remedies.
      5. Quit smoking (and vaping!).
      6. Don’t overdo it with over-the-counter medications.
      7. If you’re at risk, get regular kidney function screening.

Source – Read the full article at the Cleveland Clinic

🍎 Today’s Health Tip ~ Understanding the Difference Between Good Carbs & Bad Carbs

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Bad Carbs. These are carbohydrates that have many of their necessary nutrients removed. Simple carbs are digested quickly, causing spikes in blood sugar and making you feel hungry sooner. The short-lived fullness leads to overeating, weight gain, and conditions like diabetes and high blood pressure. Popular foods with simple carbs include: White bread, enriched or refined pasta, enriched or refined dough, pastries, and white rice .

Good Carbs. They are often packed with nutritional layers like bran and fiber that make you digest them slower. Not digesting as fast also leads to a slow but steady release of glucose, preventing spikes in blood sugar.

Opting for a whole grain alternatives . . . provides two major benefits. First, you get the same food but as a complex carb and with all the benefits that accompany it. Second, you are less likely to eat something processed that has a lot of added sugars.

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🍎 Today’s Health Tip ~ Do You Have Racing Thoughts at Night?

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How to Stop Your Mind From Racing at Bedtime

 

  1. Schedule a Check-In During the Day – Sometimes our brains spin at night because we haven’t addressed our daytime anxiety. “Taking time during the day to pause and mindfully check in with our thoughts, body and emotions allows us to clear space so it does not accumulate and bombard us at night.”
  2. The nervous system needs cues to let the body know it is time for sleep. . . . Before you can drift off to dreamland, your body needs downtime to decompress. Turn off your electronic devices and setting aside at least 30 minutes for relaxing activities before bed (think: meditation, reading or a warm bath or shower).
  3. Keep a notebook beside your bed. – Write down your anxious thoughts so you can release them.

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Note: Livestrong.com is the source for this information. By clicking on source you can read the entire article. Happy dreams.

🍎 Today’s Health Tip ~ Want to Live Longer? Make these 5 Areas Part of Your Life

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These five areas were chosen because prior studies have shown them to have a large impact on risk of premature death. Here is how these healthy habits were defined and measured:

1.   Healthy diet, which was calculated and rated based on the reported intake of healthy foods like vegetables, fruits, nuts, whole grains, healthy fats, and omega-3 fatty acids, and unhealthy foods like red and processed meats, sugar-sweetened beverages, trans fat, and sodium.

2.  Healthy physical activity level, which was measured as at least 30 minutes per day of moderate to vigorous activity daily.

3.   Healthy body weight, defined as a normal body mass index (BMI), which is between 18.5 and 24.9.

4.   Smoking, well, there is no healthy amount of smoking. “Healthy” here meant never having smoked.

5.   Moderate alcohol intake, which was measured as between 5 and 15 grams per day for women, and 5 to 30 grams per day for men. Generally, one drink contains about 14 grams of pure alcohol. That’s 12 ounces of regular beer, 5 ounces of wine, or 1.5 ounces of distilled spirits.

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🍎 Today’s Health Tip ~ Diet and a Healthy Immune System

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A Healthy Diet Helps Build a Healthy Immune System

Like any fighting force, the immune system army marches on its stomach. Healthy immune system warriors need good, regular nourishment. . . . There is some evidence that various micronutrient deficiencies — for example, deficiencies of zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E — alter immune responses in animals, as measured in the test tube.  . . . If you suspect your diet is not providing you with all your micronutrient needs — maybe, for instance, you don’t like vegetables — taking a daily multivitamin and mineral supplement may bring other health benefits, beyond any possibly beneficial effects on the immune system. Taking megadoses of a single vitamin does not. More is not necessarily better.

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🍎 Today’s Health Tip ~ Is a Daily Glass of Wine Healthy?

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Is a Daily Glass of Wine Healthy? Maybe, Maybe Not

A daily glass of wine is not for everyone. Small amounts of alcohol may stave off heart disease, and lower the odds of stroke and diabetes, too. But heavy drinking ups your chances for liver and heart damage, plus breast, colon, and other cancers. If you don’t drink, don’t start. If you do, limit yourself to one drink a day if you’re a woman, or two if you’re a man.

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🍎 Today’s Health Tip ~ Thinking of Going Gluten-Free?

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Should You Go Gluten-Free?

Go gluten-free only if you have celiac disease, when gluten (a protein in grains) damages your small intestine. Experts no longer think gluten causes rashes, stomachaches, or weight gain in people without the disease. It can’t hurt to skip gluten-rich foods like cookies and white bread. But don’t ditch whole grains unless your doctor says to. They fill you up and are full of healthy nutrients.

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🍎 Today’s Health Tip ~ Is Muesli a Healthy Cereal?

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Muesli is both a healthy and delicious type of cereal

Muesli is typically made with a combination of rolled oats, nuts, seeds and dried fruit.

While similar to granola, muesli differs in that it is consumed raw, or without being baked. In addition, it does not generally contain any added oils or sweeteners.

The combination of whole grains, nuts and seeds makes muesli an excellent source of protein, providing about 8 grams per one-cup (85-gram) serving. It also contains lots of fiber, vitamins and minerals.

You can lower the carb content of muesli significantly by making a grain-free version, which can be made from coconut flakes, nuts and raisins.

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