Some things you need to know
July 15, 2006 | 12:00am
It’s good to take note of vital information one reads about or hears from a friendly doctor or a well-informed friend. For what it’s worth, I would like to share with you information on living a healthy lifestyle. As the saying goes, "Health is wealth."
• Did you know that you can eat smart for a healthier brain? There is no denying that as we age chronologically, our bodies age right along, but research shows we can increase our chances of maintaining a healthy brain well into our old age if we eat these "smart foods."
1. Blueberries, also called "brain berries." They protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s or dementia.
2. Wild salmon. It’s rich in omega 3 fatty acids, which are important for brain function. Sardine and herring are rich in omega 3, too. Eat a four-ounce serving two to three times a week.
3. Nuts and seeds. They’re good sources of vitamin E, which is good for brain function. Consume an ounce a day of any of these nuts – walnuts, hazelnuts, Brazilian nuts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, flax seed – raw or roasted.
4. Avocado. It’s almost equal to blue berries in promoting brain health, says Steven Pratt, MD, author of Superfoods: 14 Foods Proven to Change Your Life. Avocados contribute to healthy blood flow, which means a healthy brain. Avocados also lower blood pressure, consequently lowering the risk of hypertension, and helping maintain healthy brain health.
5. Whole grains such as oatmeal, whole-grain bread and brown rice can reduce the risk of heart disease. A healthy heart means good blood flow to all the organs including the brain. Freshly brewed tea, hot or cold, contains a modest amount of caffeine, which can boost brainpower by enhancing memory, focus and mood. Bottled or powdered teas don’t count; they have to be freshly brewed. Teabags are acceptable.
6. Dark chocolate. Let’s eat the good stuff but in moderation. Dark chocolate has powerful antioxidant properties that can enhance concentration and focus. Definitely a brain food.
The one thing you need to know about …
•Using condoms: Always put them before penetration. Believe it or not, 43 percent of couples in a study reported that they did not put on a condom until after they started having sex – a mistake that can leave you at risk for STD (sexually transmitted diseases) or pregnancy.
•Losing weight: Every diet – low-carb, low-fat, you name it – boils down to one simple rule. You must burn more calories than you eat, says Kathy McManus, director of the Nutrition Dept. at Brigham and Women’s Hospital in Boston. In a recent study, people lost similar amounts of weight, whether they were on Atkins, Weight Watchers, Zone or a low-fat diet.
•Taking vitamins: Ignore the latest herb du jour. Instead take a multivitamin with minerals plus a calcium supplement with vitamin D, says my doctor friend, Dr. Norman San Augustin of Morristown Hospital, New Jersey.
•On drinking: One drink a day is healthy; more than that is not. And remember that one drink equals just 12 ounces of beer, five ounces of wine, 1.5 ounces of liquor, says cardiologist Dr. Teresa Caulin-Glaser of McConnel Heart Health Center in Columbus, Ohio.
•Preserving your eyesight: "Wearing sunglasses is the single most important thing you can do to help protect your eyes from sight-stealing diseases like cataracts and macular degeneration," says Dr. Singh, a noted ophthalmologist at Stanford Hospital. And when choosing the right shades, more expensive does not mean better. Go for a label that states that it blocks 100 percent UV rays. The most important time of day to wear your shades? Between 10 a.m. and 4 p.m. when the sun’s rays are strongest.
•Saving your teeth: Drink lots of water. A tall glass of H20 helps neutralize food acids that can break down the enamel on your teeth. "It acts as natural mouthwash," says Dr. Howard Glazer, dentist. A study found that potato chips harm the teeth more than sweets. "The starch in potato chips breaks down into sugar and because chips stick to your teeth, there’s risk of damage. So drink water when eating those chips!"
•Flattening your stomach: Cardio, not crunches, will make your belly flat, says Wayne Westcott, PhD, a fitness research director at a YMCA gym in Massachusetts. "A lot of women think that they need to do hundreds of sit-ups to get a flat stomach, but ab exercises don’t burn fat unless you do them for six hours straight. "The real key to a slimmer middle is to do at least 30 minutes of fat-blasting cardio three times a week. "Otherwise you could have the most amazing toned abs in the world and you’d never see them because they’re hidden under a layer of fat. Do your cardio, then you can do your crunches, but just a few minutes’ worth."
•Eating healthier: Follow the Rule of Four – when you go to the grocery store, your shopping cart should contain at least four different colors of fruits and vegetables (green for broccoli, asparagus, or spinach; orange for citrus; red for bell peppers; yellow for banana; purple for egg plant, etc.) and no more than four boxes of processed packaged foods like crackers and cookies. "The more colorful your diet, the more disease-fighting antioxidants you’re getting", says sports nutritionist Leslie Bonci.
•Preventing breast cancer: "The most important thing a woman can do is pull out her sneakers and break a sweat," says Dr. Susan Love. Research consistently shows that exercise reduces your risk of breast cancer.
•Staying mentally sharp: The best-brain boosting activities are reading, playing cards (like bridge, gin rummy, poker), playing a musical instrument, learning a language. A study found that doing these things three to four times a week reduces the risk of developing memory problems later in life by at least 35 percent.
•Living to 100: A recent study of people over 70 showed that those with the strongest network of friends were more likely to live past 80 than those with few friends. "Loneliness is linked to a greater risk of chronic diseases which may shorten your life. When you have many friends, you are more likely to do healthy things like exercise."
So spend time with your friends. Here’s to friends and may we all live a long and healthy life!
• Did you know that you can eat smart for a healthier brain? There is no denying that as we age chronologically, our bodies age right along, but research shows we can increase our chances of maintaining a healthy brain well into our old age if we eat these "smart foods."
1. Blueberries, also called "brain berries." They protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s or dementia.
2. Wild salmon. It’s rich in omega 3 fatty acids, which are important for brain function. Sardine and herring are rich in omega 3, too. Eat a four-ounce serving two to three times a week.
3. Nuts and seeds. They’re good sources of vitamin E, which is good for brain function. Consume an ounce a day of any of these nuts – walnuts, hazelnuts, Brazilian nuts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, flax seed – raw or roasted.
4. Avocado. It’s almost equal to blue berries in promoting brain health, says Steven Pratt, MD, author of Superfoods: 14 Foods Proven to Change Your Life. Avocados contribute to healthy blood flow, which means a healthy brain. Avocados also lower blood pressure, consequently lowering the risk of hypertension, and helping maintain healthy brain health.
5. Whole grains such as oatmeal, whole-grain bread and brown rice can reduce the risk of heart disease. A healthy heart means good blood flow to all the organs including the brain. Freshly brewed tea, hot or cold, contains a modest amount of caffeine, which can boost brainpower by enhancing memory, focus and mood. Bottled or powdered teas don’t count; they have to be freshly brewed. Teabags are acceptable.
6. Dark chocolate. Let’s eat the good stuff but in moderation. Dark chocolate has powerful antioxidant properties that can enhance concentration and focus. Definitely a brain food.
•Using condoms: Always put them before penetration. Believe it or not, 43 percent of couples in a study reported that they did not put on a condom until after they started having sex – a mistake that can leave you at risk for STD (sexually transmitted diseases) or pregnancy.
•Losing weight: Every diet – low-carb, low-fat, you name it – boils down to one simple rule. You must burn more calories than you eat, says Kathy McManus, director of the Nutrition Dept. at Brigham and Women’s Hospital in Boston. In a recent study, people lost similar amounts of weight, whether they were on Atkins, Weight Watchers, Zone or a low-fat diet.
•Taking vitamins: Ignore the latest herb du jour. Instead take a multivitamin with minerals plus a calcium supplement with vitamin D, says my doctor friend, Dr. Norman San Augustin of Morristown Hospital, New Jersey.
•On drinking: One drink a day is healthy; more than that is not. And remember that one drink equals just 12 ounces of beer, five ounces of wine, 1.5 ounces of liquor, says cardiologist Dr. Teresa Caulin-Glaser of McConnel Heart Health Center in Columbus, Ohio.
•Preserving your eyesight: "Wearing sunglasses is the single most important thing you can do to help protect your eyes from sight-stealing diseases like cataracts and macular degeneration," says Dr. Singh, a noted ophthalmologist at Stanford Hospital. And when choosing the right shades, more expensive does not mean better. Go for a label that states that it blocks 100 percent UV rays. The most important time of day to wear your shades? Between 10 a.m. and 4 p.m. when the sun’s rays are strongest.
•Saving your teeth: Drink lots of water. A tall glass of H20 helps neutralize food acids that can break down the enamel on your teeth. "It acts as natural mouthwash," says Dr. Howard Glazer, dentist. A study found that potato chips harm the teeth more than sweets. "The starch in potato chips breaks down into sugar and because chips stick to your teeth, there’s risk of damage. So drink water when eating those chips!"
•Flattening your stomach: Cardio, not crunches, will make your belly flat, says Wayne Westcott, PhD, a fitness research director at a YMCA gym in Massachusetts. "A lot of women think that they need to do hundreds of sit-ups to get a flat stomach, but ab exercises don’t burn fat unless you do them for six hours straight. "The real key to a slimmer middle is to do at least 30 minutes of fat-blasting cardio three times a week. "Otherwise you could have the most amazing toned abs in the world and you’d never see them because they’re hidden under a layer of fat. Do your cardio, then you can do your crunches, but just a few minutes’ worth."
•Eating healthier: Follow the Rule of Four – when you go to the grocery store, your shopping cart should contain at least four different colors of fruits and vegetables (green for broccoli, asparagus, or spinach; orange for citrus; red for bell peppers; yellow for banana; purple for egg plant, etc.) and no more than four boxes of processed packaged foods like crackers and cookies. "The more colorful your diet, the more disease-fighting antioxidants you’re getting", says sports nutritionist Leslie Bonci.
•Preventing breast cancer: "The most important thing a woman can do is pull out her sneakers and break a sweat," says Dr. Susan Love. Research consistently shows that exercise reduces your risk of breast cancer.
•Staying mentally sharp: The best-brain boosting activities are reading, playing cards (like bridge, gin rummy, poker), playing a musical instrument, learning a language. A study found that doing these things three to four times a week reduces the risk of developing memory problems later in life by at least 35 percent.
•Living to 100: A recent study of people over 70 showed that those with the strongest network of friends were more likely to live past 80 than those with few friends. "Loneliness is linked to a greater risk of chronic diseases which may shorten your life. When you have many friends, you are more likely to do healthy things like exercise."
So spend time with your friends. Here’s to friends and may we all live a long and healthy life!
BrandSpace Articles
<
>
