healthy

🍎 Health Hack: One Great Way to Prevent Catching the Flu

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Get a Massage

A rubdown can reduce your odds of catching a cold? Sure can. The most pleasant of the flu-fighting strategies, getting a massage may help boost your immune system and, in turn, help you avoid the flu, says Dr. Segal.

It also relaxes you, and when you’re less stressed, you’re less likely to get sick. In fact, chronic stress impairs your body’s inflammatory response and can make you more susceptible to colds, according to research published in the April 2012 issue of the Proceedings of the National Academy of Sciences.

One word of caution: If you’re already sick, a massage might not be the best thing, because it increases circulation and can spread metabolic waste throughout your system, says Dr. Segal.

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🍎 Health Hack: An Attitude Change Can Lead to Feeling Good

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See the positive side of things.

Feel good about yourself and you’ll be well on your way to better overall health and well-being. With the right attitude, the road to achieving your goals and becoming successful gets easier. Love yourself unconditionally. Being proud of who you are—and seeing the positive aspects of your life—is an essential component of happiness. Focus on positive self-talk. When something goes well, take time to appreciate it and be excited about more good things to come in the future. Also, try not to blame yourself if bad things happen. Just try to find a solution or look for a positive way to cope with the current situation.

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🍎 Health Hack: #1 of 5 Foods That Fight Inflammation

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Oily Fish

Fish are a good source of omega-3 fatty acids, a type of monounsaturated fat that has been shown to slow the production of inflammatory proteins, according to the Cleveland Clinic. Plus, says Black, adding more fish to your diet can help you eat less red meat, which is high in saturated fat and may fuel inflammation.

The American Heart Association recommends eating fish at least two times per week. (Children and pregnant women, however, should choose fish low in mercury.) For the most omega-3s per serving, opt for oily or fatty fish. “Salmon is probably the most popular choice that people think of most often,” says Black, “but other good options are mackerel, sardines and tuna.”

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🍎 Health Hack: Creativity & Music May Not Mix

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Listening to music can be relaxing, but it may interfere with your ability to create, suggests a study published online Feb. 2, 2019, by Applied Cognitive Psychology. Researchers . . . found that every kind of music significantly impaired the ability to complete the creativity tasks, while silence and library noises had no effect.

The researchers speculated that listening to music disrupted verbal working memory, which is the ability to remember information to complete a task. This was true even if people found the music enjoyable or relaxing.

HarvardHealthBlog

🍎 Health Hack: Improving Cognitive Health

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Two Keys To Improving Cognitive Health

  1. Regular physical activity — any activity, for at least 150 minutes per week, is number one on the list of evidence-based actions you can take. Exercise clearly lowers the risk of dementia, even Alzheimer’s. Studies show that people who exercise more are less likely to develop dementia of any kind, and this stands even for adults with mild cognitive impairment.

  2. Eating a plant-based diet is crucial. There is substantial research evidence showing that eating a diet high in fruits, vegetables, whole grains, healthy fats, and seafood is associated with a significantly lower risk of cognitive decline and dementia. This approach to eating is often referred to as the Mediterranean-style diet, but it can be adapted to any culture or cuisine.

HarvardHealthBlog

🍎 Health Hack: It’s All About the Fiber

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Fiber is Your Friend

In a recent research study published in The Lancet, investigators pooled the results from 243 studies looking at health effects of dietary fiber. They excluded any studies about fiber supplements — this was all about fiber from food. They ended up with data from over 4,600 people, and found a very strong relationship between higher dietary fiber intake and better health outcomes. Basically, intake of at least 25 grams of food fiber a day is associated with a lower weight, blood pressure, blood sugars, cholesterol, as well as lower risk of developing (or dying from) diabetes, heart disease, strokes, and breast or colon cancer. Study results were extremely consistent, and the dose-response curve was very linear, meaning the more fiber, the better the outcomes. This makes us believe the results are very real and not due to some other factor related to study participants’ diet or lifestyle.

HarvardHealthBlog

🍎 Health Hack ~ Apple Time

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The flavonoids and nitrates in apples may help protect against cardiovascular disease15 by lowering blood pressure, as well as improving endothelial function to regulate blood flow.16 . . . Research also indicates a connection between eating apples and the reduced risk of certain cancers, specifically colorectal cancer. . . . Polyphenols found in apples may have benefits as well.

To get the most out of your apples, make sure you eat the peel. Research shows that this part of the fruit contains the highest amount of antioxidants compared to other parts.22 Just make sure that you’re consuming organic apples to avoid pesticide contamination.

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🍎 Health Hack: A Happiness Lesson From Mexico

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“Some of the happiest people in the world live in Mexico, and they are much happier than their income would suggest.  Mexicans have a higher self-reported happiness level than most other people around the globe. It is also home to one of the blue zones happiness hotspots in the world.”

The reasons for the high happiness levels in Mexico include the following:

Adequate sun exposure

A personal sense of freedom

A culture that nurtures laughter

Having just enough money

Having faith

Socializing with family and friends

Putting family first

The pursuit of contentment

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🍎 Health Hack: Reduce Stress & Lower Blood Pressure

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7 Ways to Reduce Stress and Lower Blood Pressure

When it comes to preventing and treating high blood pressure, one often-overlooked strategy is managing stress. If you often find yourself tense and on-edge, try these seven ways to reduce stress.

  1. Get enough sleep. Inadequate or poor-quality sleep can negatively affect your mood, mental alertness, energy level, and physical health.

  2. Learn relaxation techniques. Meditation, progressive muscle relaxation, guided imagery, deep breathing exercises, and yoga are powerful relaxation techniques and stress-busters.

  3. Strengthen your social network. Connect with others by taking a class, joining an organization, or participating in a support group.

  4. Hone your time-management skills. The more efficiently you can juggle work and family demands, the lower your stress level.

  5. Try to resolve stressful situations if you can. Don’t let stressful situations fester. Hold family problem-solving sessions and use negotiation skills at home and at work.

  6. Nurture yourself. Treat yourself to a massage. Truly savor an experience: for example, eat slowly and really focus on the taste and sensations of each bite. Take a walk or a nap, or listen to your favorite music.

  7. Ask for help. Don’t be afraid to ask for help from your spouse, friends, and neighbors. If stress and anxiety persist, talk to your doctor.

Harvard HealthBeat

🍎 Health Hack: I’m Going to Have A Slice of Sourdough

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Sourdough Bread

There is perhaps no more delectable bread than the fermented kind that, when done correctly, has the perfect crust and chew of sourdough.

And because it’s fermented, it’s actually very good for your gastrointestinal health.

“Researchers at MIT have shown that Lactobacillus reuteri (found in fermentation) can stimulate and boost the immune system, reduce the development of breast and colon tumors, speed up healing of skin wounds, and even stimulate the brain to release the social hormone oxytocin,” Li explained.

And that’s just your regular sourdough. If you search out whole grain, you’re getting a super bread that not only tastes great but is great for you.

“If the traditional sourdough method is used and it’s made with whole grains, sourdough bread provides the nutrition of whole grains plus the benefits of fermentation, which lowers the bread pH,” Mowrer said. “This means more vitamins and minerals are absorbed. Plus, it has a lower glycemic index, so there is less of a blood sugar spike.”

Source: HuffingtonPost

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