Here is your Health Tip of the Week!
Sleep Better By Avoiding Some Foods Before Bed
The foods you eat before bed can affect your sleep patterns. If you’re having a hard time sleeping soundly, consider eliminating some of these foods before bed:
- Celery has a high water content that can lead to midnight trips to the bathroom.
- Tomatoes contain tyramine, which can encourage the body to release stimulants and delay sleep.
- Rich foods that are high in fat can be difficult to digest at night and may interfere with medication.
- Alcohol may help you fall asleep quickly but can interfere with REM cycles, robbing you of quality sleep.
- Dark chocolate helps keep your heart healthy but contains caffeine. Skip it before bed if you’re sensitive to caffeine.
Tip courtesy of AARP
Stress and Aging
Though the exact link between stress and aging-related illnesses is not well understood, research suggests that long-term stress weakens blood vessels and kills brain neurons. Many Americans find themselves suffering chronic stress from work, caregiving, or other issues. If you find yourself under regular stress, you can avoid health issues with exercise, a healthy diet, and some stress-reduction techniques.
- Understand your stress response: Everyone responds to stress in different ways, so it’s important to know your own physical responses. Ask yourself: Does your heart race? Do you feel a knot in your stomach or get tension headaches? Do you find it difficult to focus? Take notes on how your body reacts in times of stress.
- Develop an exercise routine: Regular exercise is critical for folks under chronic stress and movement can help reduce cognitive impairments. Go for regular walks in a favorite park or head to the gym for some low-impact exercise.
- Take some quiet time: Meditation has been lauded by researchers and practitioners for its ability to quiet the mind. Even if you’re not interested in a regular meditation practice, taking some time for yourself everyday to read, think, or just sit peacefully can reduce the effects of stress.
Heirloom Grains for Health
While health experts have long touted the benefits of whole grains because of their valuable antioxidants not found in fruits and vegetables and important vitamins, heirloom grains may be the next big grain trend. There’s a growing movement to bring back heritage grains whose genetic makeup hasn’t been changed to boost yields and resist disease. These ancient grains have all the benefits of whole grains: high in fiber and protein, magnesium, vitamin B, and other important vitamins. They may also allow those that are gluten and wheat sensitive to have their bread and eat it, too.
Wait 30 Before Brushing Your Teeth
Research shows that waiting at least 30 minutes to brush after a meal or drinking a sweet or acidic drink is better for your health. German researchers found that immediately brushing your teeth after eating or drinking may actually rub the acid from food into the tooth enamel, causing harm to your teeth.
Dance to Better Health and More Fun
Foxtrot, Tango, Folk, or Line-dancing is great exercise. Dancing is invigorating and can provide a vigorous workout for both your mind and your body. With each step, turn, and dip you improve balance, muscle tone, and mental acuity. Getting out and enjoying a social hobby can also be great for emotional health. Check your local paper or free culture magazine for studios and social dances to get started.
Coffee is Great for Health (Maybe)
Recent research has found that coffee may help prevent diseases like stroke and certain types of cancer, lower risks of Parkinson’s and dementia, and boost concentration and memory.
However, it’s important to keep in mind that caffeine is a stimulant with addictive properties. It can react with certain medications and anyone who’s tried to quit their caffeine addiction can tell you about mental fuzziness, headaches, and fatigue until the body adjusts.
So, how much is enough? Experts say that 300mg of caffeine per day (or about 3 8-ounce cups of moderately strong joe) is enough to reap the benefits.
Home Remedies That Work
Honey for a cough. A Pennsylvania study found that honey can help reduce coughing in children and adults.
Liquid dish soap for poison ivy. If you run into poison ivy, washing the affected area with dish soap within two hours may help prevent the itchy rash.
Ginger for upset stomach and motion sickness. Some studies have shown that small doses of fresh or powdered ginger can help relieve symptoms of nausea.
Tip courtesy of Candy Sagon | AARP Bulletin
Healthy Listening
Take a few minutes every day to update yourself on health issues by listening to a radio program or health podcast. Many programs are less than 30 minutes and can be a great way to keep up with health trends during your workout, commute, or morning routine.
Relax and Enjoy your Flight
Before boarding a plane, you may want a quick drink to dismiss your nervousness or a cup of coffee to step up your energy, but both will dehydrate you. So grab a healthy protein bar, take a deep breath, relax, drink water, and stay hydrated while flying.
Yoga is for Every Body
Cardiologist Dean Ornish, M.D. stated 35 years ago that Yoga and meditation could reverse heart disease. Additional research has substantiated his headline-making statement and found that the relaxed, controlled breathing can help minimize hypertension. A regular Yoga practice can enhance focus and willpower and help improve bone density and strength.
Brighter Smile
Looking for brighter teeth? Instead of turning to harsh chemical whiteners, turn to your toothbrush. You can reduce tarter by 60 percent with your toothbrush simply by brushing without toothpaste. Use a scrubbing motion to clean the insides of your top and bottom teeth for 30 seconds then buff the outer surfaces. This procedure also reduces the possibility of bleeding gums. Rinse, then brush as normal with toothpaste.
Cinnamon, More Than a Spice
Enjoy flavored coffee? Before you brew your first cup of coffee in the morning, add cinnamon to the coffee grounds. Commercial flavored coffees may contain sugar and chemical additives and are frequently made with lower-quality coffee. Cinnamon is rich in antioxidants and may reduce blood pressure and lower stress.
Eat Red Fruit for Heart Health
New research shows that eating these red fruits can reduce your risk of heart disease by as much as 40%. A heart-healthy diet is one of the best ways to lower blood pressure, reduce cholesterol levels, and avoid other risk factors for heart disease.
- Tomatoes contain lycopene, an antioxidant that fights coronary disease risk.
- Apples, especially the peel, contain powerful antioxidants that have been shown to reduce the risk of heart disease.
- Cranberry juice can help prevent unhealthy plaque from forming in your arteries and can help raise healthy HDL cholesterol.
Wait 30 Before Brushing Your Teeth
Research shows that waiting at least 30 minutes to brush after a meal or drinking a sweet or acidic drink is better for your health. German researchers found that immediately brushing your teeth after eating or drinking may actually rub the acid from food into the tooth enamel, causing harm to your teeth.
Yoga is for Every Body
Cardiologist Dean Ornish, M.D. stated 35 years ago that Yoga and meditation could reverse heart disease. Additional research has substantiated his headline-making statement and found that the relaxed, controlled breathing can help minimize hypertension. A regular Yoga practice can enhance focus and willpower and help improve bone density and strength.
Drink Water, Not Cola
Drinking lots of fluids, six to eight glasses each day, has many health benefits, including helping to avoid painful kidney stones. Avoid colas, which have high levels of phosphoric acid that might aid in the development of kidney stones.
Get Screened Annually For Kidney Disease
If you’re age 60 or older, the National Kidney Foundation recommends that you have an annual test to screen for kidney disease. Research shows that 59% of Americans will develop some kind of kidney disease, making regular screenings important to catching problems early. People who suffer from diabetes or high blood pressure may be at increased risk of developing kidney issues.
Keep a Fitness Notebook for Motivation
One of the hardest parts of maintaining a fitness regime is staying motivated. For extra motivation, track your workouts and activities in a notebook, so you can monitor your progress. Keep notes on your workout regime, how you felt before and after, and any other specifics like weights lifted or time involved. This diary can be a valuable way to see your progress and track your fitness in case you ever need to show it to a medical professional. If your will to workout starts sagging, you can flip through your notebook for workout ideas and an extra boost of motivation.