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šŸŽ Today’s Health Tip ~ Little Things Make a Big Difference

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3 Tips to Stay Healthy

1. Wipe down your doorknobs.
Using disinfectant wipes on commonly touched objects like doorknobs can reduce the spread of viruses by up to 90%, according to researchers from the University of Arizona.

2. Put down the smartphone.
When that impulse to whip out the phone strikes, resist. You’re going to feel a wave of anxiety, but don’t panicā€”that wave is supposed to happen. Once it rolls through, you’ll see that there’s something good in its wake: silence. Freedom.

3. Play that calming music.
The body’s internal rhythms entrain to the external rhythms of music, like when you go to the sea and you start breathing slower and your heart rate slows down and starts moving closer to the rhythm and pace of the ocean. It’s the same with music.

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šŸŽ Today’s Health Tip ~ A Mood Booster!

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C’Mon, Let’s Go for a Walk!

Spend 30 minutes outside a day (an hour is better!).Ā People who spend at least 30 mins outside in nature report better mood and well-being.Ā Whether itā€™s a walk a walk around your neighborhood (where you may end up seeing neighbors and waving to friends who are enjoying theirĀ porches or balconies), enjoying a walk up and down a tree-lined street, finding peace along a beautiful waterfront, or biking through a new trail, all hold the promise of strengthening your heart, powering up your energy, and boosting your mood.

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šŸŽ Today’s Health Tip ~ Make Good Choices

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“You can’t afford to get sick, and you can’t depend on the present health care system to keep you well. It’s up to you to protect and maintain your body’s innate capacity for health and healing by making the right choices in how you live.”Ā 

~ Dr. Andrew Weill

Make the right choices for your health: 1) eat nutritious foods; 2) exercise regularly; 3) get proper sleep; and 4) practice mindfulness. You have a gift the world needs, we want you around a long time. Stay healthy. Ray

šŸŽ Today’s Health Tip ~ Keep Your Connections Alive

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We Need Each Other More Now

The biggest thing that most people can do right now to make a positive difference is to practice social distancing. Social distancing comes with its own risks. Weā€™re hardwired for connection. Isolation and loneliness can exacerbate anxiety and depression, and even impact our physical health. Itā€™s important to stay connected as best we can and reach out for support when we need it, even as we cut back on in-person socializing. Ā Make it a priority to stay in touch with friends and family. If you tend to withdraw when depressed or anxious, think about scheduling regular phone, chat, or Skype dates to counteract that tendency.

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šŸŽ Today’s Health Tip ~ Give Some Love to Your Immune System

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Be Nice to Your Immune System

One of the bestĀ immune-boosting foods is fruit, due to their high content of polyphenols, especially flavonoids. Studies have found thatĀ eating fruit before exerciseĀ helps to reduce inflammation, oxidative stress and immune dysfunction in the body after exercise. Polyphenols are also found in nuts and vegetables, tea and coffee. To maintain these benefits, there must be consistency. . . .Ā One way you can stay fighting fit is to stock up on gut-friendly, polyphenol-rich, vitamin-full fruits and vegetables. Of course, this alone wonā€™t prevent transmission of coronavirus or any other viruses, we also need to stay vigilant with hand-washing and staying indoors when symptoms occur.Ā But itā€™sĀ one way we can ensure our immune system is best equipped to keep us healthy.

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šŸŽ Today’s Health Tip ~ Music Does Soothe

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Listen to Music to Calm the Mind

Listening to music literally calms the activity in your brain. Fewer neurons fire in your amygdala (the part of your brain that responds to fear), which may lead to fewer signals sent to other parts of your brain. Music is a good thing to try if you’re distracted by pain. Listen closely, not just as background. The more you notice, the less you’ll dwell on your other thoughts.

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šŸŽ Today’s Health ~ A Way to Quiet the Mind

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Watch Fish Swim

People with home aquariums say they feel calmer, more relaxed, and less stressed when they gaze at their fish, and science backs it up. It isn’t just the water, although that alone helps. A study using a tank hundreds of times larger found that the more types of marine life that were added, the happier people got. Heart rates and blood pressures dropped, too.

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I don’t have an aquarium; however, I’ve found a great YouTube video I watch each night for 15 minutes and deep breathe as a meditation exercise. I don’t have to feed the fish and I get the benefits. LOL. Here’s the link:Ā The Best 4K Aquarium for Relaxation

šŸŽ Today’s Health ~ Plant Based Diet? Get the Nutrients You Need

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Sources of Nutrients

Make sure you’re eating enough of the following nutrients

  • CholineĀ is a vitamin typically found in beef liver, eggs, beef, seafood, chicken breast, shellfish and milk.
    Plant-based sources include:Ā wheat germ, Brussels sprouts, peanuts, soybeans, mushrooms and potatoes.
  • Omega-3 fatty acidsĀ are found inĀ cold-water fatty fishĀ like tuna, mackerel, herring, salmon and sardine.
    Plant-based sources include:Ā flaxseed, soybeans, walnuts, chia seeds and basil seeds.
  • Vitamin B12Ā is typically found in animal products including fish, poultry, eggs, meat and milk products.
    Plant-based sources include:Ā nutritional yeast, fortified breakfast cereal and fortified plant milks.
  • Vitamin DĀ is naturally found in fatty fish, fortified milk, and eggs.
    Plant-based sources include:Ā fortified orange juice, fortified cereals and some mushrooms. The sun is also a great way to get vitamin D.
  • CalciumĀ is typically found in dairy products, sardines and salmon.
    Plant-based sources include:Ā fortified soymilk, fortified OJ, tofu (made with calcium sulfate), kale, Chinese cabbage and broccoli.
  • IronĀ is a mineral found in beef, oysters, sardines, beef liver, and chicken.
    Plant-based sources include:Ā fortified breakfast cereals, white beans, lentils, spinach, firm tofu, kidney beans, chickpeas and tomatoes
  • ZincĀ is naturally found in oysters, beef, shellfish, pork chops and chicken.
  • Plant-based sources include:Ā baked beans, pumpkin seeds, cashews, chickpeas and oatmeal.

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šŸŽ Today’s Health Tip ~ 5 Healthy Habits that Promote Longevity

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5 Healthy Longevity Promoting Habits

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.Ā  Ā 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.Ā  Healthy physical activity level, . . . t least 30 minutes per day of moderate to vigorous activity.

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

4.Ā  Ā Smoking, there is no healthy amount of smoking. ā€œHealthyā€ here meant never having smoked.

5.Ā  Ā Moderate alcohol intake, Ā Generally,Ā one drinkĀ contains about 14 grams of pure alcohol. Thatā€™s 12 ounces of regular beer, 5 ounces of wine, or 1.5 ounces of distilled spirits.

Healthy habits make a big difference. … People who met criteria for all five habits enjoyed significantly, impressively longer lives than those who had none: 14 years for women and 12 years for men (if they had these habits at age 50). People who had none of these habits were far more likely to die prematurely from cancer or cardiovascular disease.

Source: Harvard Health

šŸŽ Today’s Health Tip ~ Three Cheers for Chocolate

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Chocolate: A Great Antioxidant Food

Dark chocolate is delicious, nutritious and one of the best sources of antioxidants. Generally speaking, the higher the cocoa content, the more antioxidants the chocolate contains. Dark chocolate has up to 15 mmol of antioxidants per 3.5 ounces (100 grams). This is even more than blueberries and raspberries, which contain up to 9.2 and 2.3 mmol of antioxidants in the same serving size, respectively (3Trusted Source).Ā Moreover, the antioxidants in cocoa and dark chocolate have been linked to impressive health benefits such as less inflammation and reduced risk factors for heart disease.

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For my part, I have a piece of 100% cocoa with my blueberries each day. Yah, it’s bitter, but once you get used to it, it becomes a real treat.

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