inflammation

Today’s Health Tip ~ Why You Should Eat Beets

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Eat Beets for Their Health Benefits

Beets have many helpful plant compounds that reduce inflammation and protect cells from damage. Some of the other health benefits of beetroot include:

  1. Increase Stamina – Beetroot and its juice help your heart and lungs work better during exercise. Nitric oxide from beets increases blood flow to your muscles. Some athletes eat beetroot or drink beet juice when exercising to improve their performance.
  2. Prevent Heart Disease and Stroke – Beets are rich in folate (vitamin B9) which helps cells grow and function. Folate plays a key role in controlling damage to blood vessels, which can reduce the risk of heart disease and stroke.
  3. Lower Blood Pressure – Beets are naturally high in nitrates, which are turned into nitric oxide in the body. This compound lowers blood pressure by causing the blood vessels to relax and widen.
  4. Boost Your Immune System – Beets are high in fiber and promote the growth of good bacteria in your gut. Having plenty of healthy bacteria in your digestive system helps fight disease and boost your immune system. Fiber also improves digestion and reduces the risk of constipation.

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Today’s Health Tip ~ Don’t Forget to Floss & Brush

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Brush and Floss Regularly

Swollen or bleeding gums caused by bad oral health may lead to microorganisms traveling into the bloodstream, which could cause inflammation and heart damage. Older adults who skimped on oral hygiene were 20 to 35 percent more likely to die during a 17-year study done by University of Southern California researchers.

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🍎 Health Hack: Listen to Your Mom – Floss and Brush

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“Brushing and flossing every day doesn’t just help your teeth; it may also keep your cardiovascular system healthy. A 2018 study in the journal Cerebrovascular Diseases Extra found that the worse your dental hygiene, the higher your chance of having a stroke. Doctors aren’t sure why, but it’s possible that the bacteria that infect your gums seep into your bloodstream, causing blood vessel inflammation and other problems.” Source

Longevity Hack: Pass Me My Cup of Joe

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Coffee Makes the World Go Round & Start My Day

Researchers at Stanford University’s School of Medicine found evidence that the caffeine present in coffee or tea correlates to reduced inflammation as we age, contributing to the drinker’s longevity. So enjoying a small glass of wine with a leisurely family meal and following it up with a small cup of coffee on a regular basis could help you live longer.

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Longevity Tip: Slam the Brakes on Aging

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Inflamm-aging appears to be a major consequence of growing old. Can it be prevented or cured? “The key to successful aging and longevity is to decrease chronic inflammation without compromising an acute response when exposed to pathogens.” How do we do that? Nutrition. What we eat is “probably the most powerful and pliable tool that we have to attain a chronic and systemic modulation of aging process…”

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Health Hack: Ditch the Processed Food

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Processed foods can cause inflammation in the lining of our GI tract, the exact place where food is absorbed. Your gut may not recognize what you’ve eaten as digestible food and instead interprets the presence of foods like high-fructose corn syrup or artificial ingredients as an “attacker.” This sets off an inflammatory response in which our bodies are literally fighting these foods as if they were an infection. Sticking to whole foods such as whole fruits, veggies, and unprocessed meats, can lower the stress this creates on your body.

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Longevity & Higher Protein Consumption

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Building on their previous studies on the role of protein in preserving health and function, epidemiologists Adela Hruby and Paul F. Jacques, researchers at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts, found that adults around sixty years old, whose diets on average included adequate protein—and in particular protein from plants—showed fewer signs of “inflammaging.” Inflammaging is a low-grade, age-related chronic inflammation associated with frailty and illnesses such as hypertension, diabetes, heart disease, and cancer.

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Longevity Tip: Your Mom Was Right – Floss Twice a Day

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Floss every day. That may help keep your arteries healthy. A 2008 New York University study showed that daily flossing reduced the amount of gum-disease-causing bacteria in the mouth. This bacteria is thought to enter the bloodstream and trigger inflammation in the arteries, a major risk factor for heart disease. Other research has shown that those who have high amounts of bacteria in their mouth are more likely to have thickening in their arteries, another sign of heart disease. . . . People should floss twice a day to get the biggest life expectancy benefits.

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Healthy Living ~ Ditch the Inflammation

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Eat This

In addition to cutting down on inflammatory foods, you can reduce inflammation by eating whole, anti-inflammatory, antioxidant-rich foods.
Eat plenty of these anti-inflammatory foods:
Brightly colored vegetables like dark green, red, orange and yellow
Fruits, especially berries, tart cherries and grapes
Avocados, olives, olive oil and avocado oil
Whole grains and high-fiber carbohydrates
Omega-3 fatty fish like salmon, tuna, sardines and mackerel
Nuts and seeds
Beans and legumes
Dark chocolate (85 percent cacao is best)
Green and white tea (black also has some antioxidants)
Red wine (in moderation)
Spices like ginger, turmeric, cayenne pepper and cinnamon
In addition to a healthy diet, be active, get enough sleep, drink plenty of water and find ways to lower your stress levels. The good news is that the things you can do to reduce inflammation also improve your overall health, so it’s a win-win! Source

Longevity Tip ~ Go Blue

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Eat Lots of Blueberries &Salmon

Senior athlete Fred Winter is still competing in track and field events at the ripe old age of 100. His secret? He eats loads of blueberries and salmon . . . Though Fred eats them for their health benefits, scientists now believe that low levels of inflammation are the key to living a long life. Inflammation is believed to cause a number of chronic diseases. Blueberries are loaded with antioxidants and salmon is rich in omega-3 fatty acids which can both help reduce inflammation.

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