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This time of year, most of us are thinking about personal growth and the New Year’s goals, objectives, and intentions – it’s our nature to think about what we can do to improve our lives.
For some of us, it’s knocking off a few pounds. For others, it’s finally quitting smoking. Still, others choose to exercise to get into better physical condition or pick up yoga, Pilates, or martial arts. Some develop a meditation practice, decide to spend more time communing with nature or just sit quietly to relax.
Have you noticed how many of our New Year’s resolutions revolve around our health? Learning to manage our health and wellness habits can be a heavy lift, but it’s worth it, and what better time to make some decisions than at the start of a new year?
And don’t forget to include your doctor of chiropractic, your most trusted health and wellness advisor – she can help you make better lifestyle decisions, to enhance the quality of your life. Visit Dr. Wendy Lanser, DC, and ask how often you need to stop in to stay at your best.
The holidays are about getting together with loved ones and, of course, enjoying delicious holiday foods. But too often, we find ourselves falling into the trap of poor eating habits, a mistake that is easily corrected with a few good decisions and a little self-control.
The Academy of Nutrition and Dietetics (eatright.org) makes these recommendations for better holiday eating.
1. Make realistic goals. For most of us, the holiday season is usually not the best time to increase our stress by trying to lose weight. Plan accordingly.
2. Use smaller plates if possible at your buffet table.
3. Eat a healthy snack, ideally with protein and fiber, before going to a party, so you’re not as hungry.
4. Conversation is calorie-free, but move away from the buffet so you won’t be tempted to eat absent-mindedly while you talk.
5. Scope out the buffet before you step up to make your selections to avoid overloading your plate.
6. Balance what you eat at parties with what you eat during the day.
7. Remember that beverages contain calories as well. Cocktails, beer and wine, homemade punches, and chocolaty drinks tend to have sneaky calories you may not expect. Consume these in moderation!
8. Watch your portion sizes, and take small “tastes” of high-calorie dishes.
This holiday season, put less emphasis on food and more on the relationships with the people you love. If you concentrate on the joy of the season, you’ll be less compelled to overeat. Follow these simple guidelines, and you’ll be eating healthy for the holidays!
A new study shows that how long you sleep plays a role in the health of your brain, including the prevention of dementia and Alzheimer’s Disease.
Sleep scientists agree that it is common for older people to sleep less soundly and for a shorter time than younger people. This often contributes to memory loss and attention span, reduced thinking power, poorer problem-solving, and even less efficient decision-making.
The researchers found that those who reported sleeping less than six hours each night had chemical changes in their brain that could be related to dementia. In addition, those who slept less did worse on cognitive tests than those of similar age who slept over six hours nightly.
They concluded that choosing the right amount of sleep each night is likely to improve your brain function. Conversely, those who didn’t sleep enough were more likely to be overweight and depressed. Interestingly, those who slept too much had similar patterns, so your best chance at a healthy brain revolves around finding your “sweet spot” – the amount of sleep your brain and body prefer.
Scientists have known for years that walking is great exercise. Regular brisk walking can extend your lifespan up to twenty years! But a new study has shown that walking may offset the harmful effects of poor sleep patterns.
It’s no secret to doctors of all kinds that not getting enough quality sleep interferes with not only your daily function but also your longevity. Insufficient sleep may cost you years off your life. So, anything you can do to improve the way your body works could give you back those lost years.
A huge study in Australia and England followed 380,000 people over 11 years and compared their exercise routines with their sleeping habits. They discovered that those who exercised consistently shook off many of the problems associated with bad sleep – in other words, even if they didn’t sleep enough, exercise helped them to live longer and healthier. Moreover, those who both exercised and slept well were even healthier still. But those who slept poorly and did not exercise were 60% more likely to die early, 70% more likely to get heart disease, and had a 45% greater risk of cancer.
When you are thirsty, your brain and body are calling for more water – but too often, we drink beverages that may seem to quench our thirst temporarily but actually are potentially harmful. So let’s look at what happens in your brain when you drink soda pop.
Besides promoting tooth decay and obesity, drinking too much sugary soda decreases your thinking and memory functions. So some people opt for diet soda, thinking it less unhealthy.
But in fact, a 2017 study showed that drinking diet soda increased the risk of stroke and dementia. Regular diet soda abusers tripled their probability of Alzheimer’s disease and stroke. And those who drank regular sugary soda increased the risk of stroke by 21%, according to a 2020 study published in the Journal of the American Heart Association.
Drinking soda also tends to interrupt normal sleep patterns due to the caffeine and sugar content. It has also been shown to create memory problems, which linger from adolescent soda abuse and last into adulthood.
Nutritionists link soda to caffeine dependence, in which a person exhibits symptoms of being sluggish, irritable, or lacking focus and concentration. Ongoing caffeine consumption from soda can lead to chemical changes in the brain that make you and your brain crave more. This means that you may feel like you need more soda to feel the stimulating effects of caffeine.
While occasional soda drinking is usually okay, drinking it every day leads to health issues, so be sensible, and you’ll be taking better care of your brain.
A long-term research study shows that something as simple as eating two fruits and three vegetables a day can add more healthy years to your life.
Scientists from Harvard Medical School published their findings in the journal “Circulation.” Their conclusion was unmistakable – after following almost two million adults from all over the world, including two studies that watched 100,000 participants over a thirty-year period, eating two servings of fruit and three servings of vegetables per day was the optimal proportion for longevity. People who ate in this way demonstrated a 13% less risk of death from all causes – 12% fewer heart conditions and stroke, 10% less cancer, and a whopping 35% less respiratory disease.
A few guidelines, though – starchy veggies like potatoes, corn, and peas didn’t affect longevity, though they aid digestion because of their high fiber content. Fruit juices don’t extend your life – it’s better to eat the whole fruit, like oranges, grapes, and apples. The fruits and vegetables that seemed to have the most positive benefits were citrus fruits, berries, carrots, and green leafy vegetables like spinach, lettuce, and kale.
A portion is considered 80 grams, or 1/3 cup, so working two portions of fruit (2/3 cup) and three portions of vegetables (1 cup) into a full day of eating sounds reasonable enough. And, remember not to undo the good you do with those fruits and veggies with too much processed food, sugar, or salty fried foods – studies like this help us understand why a healthy balanced diet adds years to your life and life to your years.
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