It’s summer in south Texas. The temperatures are stuck in the mid 90’s and flirting with going over 100 (32 – 38 C). It’s important to stay hydrated.
Stay Hydrated
Remember to drink 8 glasses of water a day. Your body is made up of 80% water, and water is necessary for regular bowel function, optimal muscle performance, and immune and skin health. Not drinking enough water can cause dehydration, fatigue, headache, dry skin, and weakened immunity.
healthy diet
🍎 Today’s Health Tip ~ Fight Inflammation with the Right Foods
Doctors are learning that one of the best ways to reduce inflammation lies not in the medicine cabinet, but in the refrigerator. By following an anti-inflammatory diet you can fight off inflammation for good. . . . One of the most powerful tools to combat inflammation comes not from the pharmacy, but from the grocery store. “Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects,” says Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health.
Anti-inflammatory Foods
- Tomatoes
- Olive Oil
- Green leafy veggies like spinach, kale, and collards
- Nuts like walnuts and almonds
- Fatty fish like salmon, mackerel, tuna and sardines
- Fruits like strawberries, blueberries, cherries, and oranges
🍎 Today’s Health Tip ~ What Happens When You Eat too much Added Sugar?
It May Taste Good, But Added Sugar is Not Good for You
Too much added sugar can be one of the greatest threats to cardiovascular disease. Consuming too much added sugar can raise blood pressure and increase chronic inflammation, both of which are pathological pathways to heart disease. Excess consumption of sugar, especially in sugary beverages, also contributes to weight gain by tricking your body into turning off its appetite-control system because liquid calories are not as satisfying as calories from solid foods. This is why it is easier for people to add more calories to their regular diet when consuming sugary beverages.
🍎 Today’s Health Tip ~ Gut Health and Covid-19
A Healthy Gut is Your Friend
Experts aren’t sure yet whether the gut microbiome is related to the severity of COVID-19, but there’s evidence that points to a negative correlation between the two. The diversity and amount of bacteria in the gut may affect the severity of COVID-19 as well as the magnitude of the immune system response to the infection. The Journal of Gut reported that poor gut health may lead to lasting COVID-19 symptoms, stating that “imbalances in the makeup of the microbiome could also contribute to persisting inflammatory symptoms, dubbed ‘long COVID.’” Another study on the association between gut health and COVID-19 found that severe COVID-19 symptoms were more common among patients with poor gut health scores. Additionally, participants who reported unhealthy food intake were more likely to experience severe symptoms.
🍎 Today’s Health Tip ~ Sweet Potatoes Are a Nutritional Player All Year Round
Sweet potatoes are an excellent source of beta-carotene, which vitamin A and help support your immune system and gut health.prevent vision loss and improve eye health.bacteria and contribute to a healthy gut.
Sweet potatoes are rich in fiber, vitamins, and minerals. They’re also high in antioxidants that protect your body from free radical damage and chronic disease. Sweet potatoes contain fiber and antioxidants that promote the growth of good gut. Sweet potatoes may improve brain health by reducing inflammation and preventing mental decline.
🍎 Today’s Health Tip ~ Which is Better for You: Raw Oats or Cooked Oats?
Is There a Nutritional Difference between Raw Oats and Cooked Oats?
If you’re wondering how many calories are in a cup of oats, raw versus cooked, you may be surprised to find out they don’t have much of a difference in nutritional value. Raw or cooked, oats are a great source of fiber and essential vitamins. Source
Eating a bowl of raw oats “moistened with water” doesn’t sound all that appetizing. And I am not sure it makes sense from a nutrition perspective. Normal cooking takes little away from oats. In fact, cooking helps release some nutrients that your body can’t extract from raw oats. Source
🍎 Today’s Health Tip ~ Nutrition and Stress
The Foods You Eat Can Help You Manage Stress
Too rushed or stressed to eat well? Think again!! Good nutrition is an important stress management tool. When our bodies are poorly fed, stress takes an even greater toll on our health. Nutrition and stress are interlinked. Here are some tips to eat well for academic success:
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- Eat regularly. Your brain needs glucose to work at its best. Eating regularly throughout the day helps keep your blood glucose stable. Studies have shown that more stable blood sugar levels are associated with better academic performance.
- Get your healthy fats. Omega-3 fatty acids found in walnuts, flax seed and fish oil are associated with brain function. Deficiencies of this fatty acid can result in depression and/or anxiety.
- Eat your veggies. Fruits and vegetables contain vitamins and minerals like copper, zinc, manganese, and vitamins A, E and C. Leafy greens are especially good for you. These vitamins and minerals work to neutralize harmful molecules produced when your body is under stress.
- Add high-fiber foods. High fiber intake has been associated with greater alertness and decreased perceived stress. So add fiber-rich foods like oatmeal, nuts, beans, fruits and vegetables to your diet.
- Trade caffeine for more sleep. Caffeine leads to increased blood pressure and may make you anxious, especially if you are already prone to anxiety. While consuming caffeine may seem to help you concentrate better, some studies show that caffeine only restores what is lost through lack of sleep. Instead of turning to caffeine, try the natural grade booster – sleep!
- Stock up on healthy snacks. If you know that a stressful or busy time is approaching, prepare by stocking up on quick, healthy snacks. Healthy snacks are high in protein and/or fiber. Some examples are granola, almonds, peanuts, carrots with hummus or yogurt with fresh fruit.
🍎 Today’s Health Tip ~ When & What You Eat Can Help Protect Your Skin from Sun Damage
Regularly Eating Breakfast Turns on Your Skin Clock
Diet is an often-overlooked part of how we adapt to our external environments throughout the seasons. The first meal of the day can prep and protect your healthy summer glow.
Why eating these ingredients in the daytime is important
Turns out we have a “skin clock,” says Joseph S. Takahashi, PhD, chairman of neuroscience at the University of Texas Southwestern Medical Center’s Peter O’Donnell Jr. Brain Institute. In his 2017 studyTrusted Source, Takahashi and his team found that an enzyme that repairs UV-damaged skin has a daily cycle of production that can be altered by eating food at unusual times.
“It is likely that if you have a normal eating schedule, then you will be better protected from UV during the daytime. If you have an abnormal eating schedule, that could cause a harmful shift in your skin clock,” he said in a press release.
So rather than a midnight snack, try incorporating these skin-loving foods into your smoothies to add a little extra sun protection into your diet:
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- Blueberries
- Watermelon
- Nuts and seeds
- Carrots and leafy greens
- Green tea
- Cauliflower
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🍎 Today’s Health Tip ~ Why Is Folic Acid Important?
Folic Acid (Vitamin B-9) Is Important for Health
Folate (vitamin B-9) is important in red blood cell formation and for healthy cell growth and function. The nutrient is crucial during early pregnancy to reduce the risk of birth defects of the brain and spine. A diet lacking foods rich in folate or folic acid can lead to a folate deficiency. Folate deficiency can also occur in people who have conditions, such as celiac disease, that prevent the small intestine from absorbing nutrients from foods (malabsorption syndromes).
Folate is found mainly in dark green leafy vegetables, beans, peas and nuts.Fruits rich in folate include oranges, lemons, bananas, melons and strawberries. The synthetic form of folate is folic acid. It’s in an essential component of prenatal vitamins and is in many fortified foods such as cereals and pastas.
🍎 Today’s Health Tip ~ What is the Best Tea for Overall Health?
Best Tea for Overall Health: Green Tea
When it comes to tea, green tea gets the gold. “Green tea is the champ when it comes to offering health benefits,” says dietitian Beth Czerwony, RD. “It’s the Swiss Army knife of teas. It covers a lot of territory.”
A medical literature review offers a snapshot of those benefits, linking the consumption of green tea to:
- Cancer prevention.
- Fighting heart disease.
- Lower blood pressure.
- Anti-inflammatory treatment.
- Weight loss.
- Lower cholesterol.
The healing power of green tea is linked to catechin, an antioxidant compound found in tea leaves. It helps protect your cells from damage caused by out-of-hand free radicals reacting with other molecules in your body.
