The John Tesh Blog

Eat Your way to Better Health, and without popping a pill

Your body can throw you for a loop at any time. You wake up with a sore throat on the day of your office Christmas party, a seafood-salad sandwich leaves you with grumbling indigestion, or you overdo it at the gym and arrive home with a stiff neck. Wouldn't it be great to have a live-in doctor/therapist/trainer to tend to your everyday aches and pains?

There's a pill to cure anything, anymore, right? Well, no doubt about it- countless numbers of patients have healthy lives thanks to their doctor-prescribed medications. But, sometimes...well, sometimes maybe it's worth a try to cure your body of what ails it without popping a pill first. Prevention magazine helps to open nature's medicine chest you might find in your kitchen pantry! And the best part? These remedies are surprisingly effective, and inexpensive!

Stomach nausea:

Try frozen ginger chips. Add pieces of fresh ginger to hot water. Strain, then freeze the infusion in ice cube trays. Crush the cubes and suck the icy chips throughout the day to provide your tummy with a steady soothing treatment. Ginger's anti-nausea properties are particularly effective during pregnancy or after surgery.

To soothe a sore throat:

Gargle twice daily with a solution of six pressed garlic cloves mixed into a glass of warm (not hot) water. Follow the regimen for three days. A recent study shows that fresh garlic juice has antimicrobial properties that fight pain-causing bacteria. The warm liquid soothes inflamed tissue.

To curb a cough:

Indulge in a square or two of dark chocolate. Researchers found that chocolate's theobromine compound is more effective than codeine at suppressing persistent coughs without the side effects of drowsiness and constipation. To calm a nagging cough that keeps you awake at night, take 2 teaspoons of honey (1 to 2 teaspoons for kids; don't give to children younger than 1), along with 500 mg of ester C 30 minutes before bed. The vitamin C boosts the immune system in the early stages of your cough, and the non-acidic ester type won't upset your stomach. Recent research shows that honey works better than either a cough suppressant or no treatment at all for relieving children's nocturnal coughs and promoting sleep.

To cool a fever:

Sip linden-flower tea, which works in two ways: It stimulates the hypothalamus to better control your temperature, and it dilates blood vessels, inducing sweating. Steep 1 tablespoon of dried herb (available in health food stores) in a cup of hot water for 15 minutes, then sip. Drink three to four cups a day. If you still run hot after a day of sipping tea, seek medical attention. For a high fever (above 102°F), take a tepid bath, which simply cools the body to match the water temperature. Bathe until your temperature decreases to 101° to 102°F, then sip linden flower tea to help lower it even more.

To cool a burn:

If you grazed your skin with a hot-from-the-oven holiday cookie pan, apply aloe vera gel to the burn as needed. The soothing and anti-inflammatory gel creates a second skin to protect it from air, which irritates nerve endings.

To quiet flatulence:

Take two enteric-coated peppermint capsules (500 mg each) three times daily. Peppermint kills bacteria that cause bloating and relaxes gastrointestinal muscles for smoother, spasm-free digestion. Enteric coating prevents capsules from opening in the stomach and increasing discomfort by causing heartburn and indigestion. The peppermint then releases and goes to work lower in the gastrointestinal tract, where gas-plagued people need it most.

To stop foot odor:

Soak feet nightly in one part vinegar and two parts water to eliminate odoriferous bacteria. Or take a daily foot bath in strong black tea (let it cool first) for 30 minutes. Tea's tannins kill bacteria and close the pores in your feet, keeping feet dry longer; bacteria tend to thrive in moist environments. You'll see results in a few days to a week. One caution: Only do the soak when your feet are free of cuts.

To sweeten bad breath:

Gargle with a small cup of acidic lemon juice to kill odor-causing bacteria. Then eat a bit of plain unsweetened yogurt, which contains beneficial lactobacillus bacteria. These so-called probiotics compete with and replace the reeking bacteria. The lemon-yogurt combo instantly neutralizes odor and lasts 12 to 24 hours.

To soften chapped lips:

Rub on anti-inflammatory, antioxidant, moisturizing olive oil two or three times a day to soothe, soften, and lubricate. Your lips will feel immediately better, but it will take a few days before they start to heal on their own. Preliminary research on mice shows that applying extra virgin olive oil to skin after sunbathing may prevent skin cancer.

To relax a stiff neck:

A stiff neck often results from slowed circulation and lymph flow to muscle tissues. Use contrast hydrotherapy—a quick blast of hot, then cold water—to get the blood pumping again. In the shower, first run hot water over your neck for 20 seconds to increase blood flow, then switch to cold for 10 seconds to constrict blood flow. Alternate three times, always ending with cold. When you get out of the shower, your body will send the blood back out to the skin, which results in a final dilation of blood vessels and—voilà!—a looser neck. OR- You can soothe sore joints with cooked vegetables. A recent Greek study found that people who ate cooked vegetables every day were 75% less likely to develop arthritis, compared to people who rarely ate them. Experts say the heat from cooking breaks down cell walls in the vegetables, allowing your body to absorb more of their valuable nutrients.

To end snoring:

If you snore mostly when on your back, put a tennis ball in a shirt pocket cut from an old T-shirt and sew it to the midback of your tight pajama top. The discomfort forces you to roll over and sleep on your side—without waking you up.***If your snoring is severe and persistent, check with your doctor- you could have sleep apnea, a serious medical condition.

To beat insomnia:

Before bedtime, eat a handful of cherries, which scientists discovered are jam-packed with melatonin, the same hormone created by your body to regulate sleep patterns. Then steep yourself in a hot bath to relax your muscles and your mind. In bed, rest your head on a lavender-filled pillow—the fragrance induces sleepiness.

To revive puffy, tired eyes:

Black tea is chock-full of astringent compounds called tannins that can help deflate and tighten the bags under your eyes. Activate the tannins in a tea bag by dipping in a cup of hot water for several minutes. Cool in the fridge, then apply the damp bag as a compress to the closed eye for 10 minutes.

To whiten stained teeth:

Crush a few fresh strawberries into a scrubbing pulp that you mix with a pinch of stain-removing baking soda and enough water to make a paste. Apply the mixture to a soft-bristled toothbrush and polish for a few minutes once every 3 or 4 months. (More often can erode tooth enamel.) The astringent malic acid in strawberries helps buff coffee and red-wine stains from teeth.

To prevent a headache:

Try relaxing magnesium (200 to 400 mg) to reduce the muscle tension and spasms that can cause your noggin to throb. But not any type will do. Make sure the supplement contains at least 200 mg of active elemental magnesium. Because magnesium is more preventive than curative, the treatment works best on, say, premenstrual headaches because you can predict when they're coming; take a dose a day in advance. Those with kidney problems should consult a health care practitioner before taking magnesium.

To heal dry skin, rashes and eczema:

Bathe in your breakfast. Although oatmeal is a centuries-old skin soother, researchers only recently recognized the avenanthramides in oats as the key compounds that calm inflamed, itchy skin. Put whole oats in a clean, dry sock. Seal the open end with a rubber band, and then drop the sock into a warm or hot bath. Soak yourself for 15 to 20 minutes.

Want a few more? We talked about these recently on the show.

• You can reduce bruising with broccoli! Registered dietician Cyndi Thompson says frequent bruising is a sign that your body isn’t getting enough Vitamin K. That’s a nutrient which helps strengthen blood vessel walls, making it harder for them to break and leave you black and blue. Eating two cups of broccoli each week should supply enough Vitamin K to keep your skin looking flush and healthy.
• You can cure hiccups with a spoonful of sugar. Dr. Maria Tobin is a physician who says sugar granules under your tongue will stimulate nerve endings in the back of your throat, and block out the brain signals causing your hiccups.
• You can ward off an asthma attack with fish. Experts say the magnesium found in one serving of seafood is enough to improve lung function, and reduce the frequency of asthma attacks! In fact, research shows that asthmatics who ate fish on a regular basis spent less time in the hospital, compared to patients who rarely ate seafood.
• You can lower your blood pressure with a daily glass of orange juice. High blood pressure is often a sign that you have too much sodium in your bloodstream. Studies show the potassium and Vitamin C found in one eight-ounce glass of O.J. may be enough to protect your kidneys from excess sodium, and lower your risk of heart disease by 40%.

Think that's enough to chew on for the weekend (and keep you out of the doctor's office!)? Have a great one!

John

Email John:  johnsblog@teshmedia.com

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Tired- again. But what's doing it might surprise you.

Okay- yesterday was Monday. That's why your feet were dragging most of the day, right? Except today's Tuesday. Still feel like you could just totally zonk out on the spot (well, if you could possibly get out of today's staff meeting without everyone noticing...)- so what gives?

If you feel like you're suffering a personal energy shortage (how's that for a fancy way to say- YOU'RE JUST PLAIN TIRED!)- then join the club: Fatigue is one of the most common complaint being reported to doctors. New York City internist Erika Schwartz, M.D., who specializes in treating fatigue says, "Being tired isn't just annoying—it's your body's cry for help. If you don't pay attention and correct what's making you tired, you will get sick."

I don't think anyone really expects that our energy levels are constant- day in and day out. It ebbs and flows according to daily, monthly and seasonal rhythms that are highly individual, explains Ken Goodrick, Ph.D., a psychologist at Baylor College of Medicine in Houston. When you constantly feel drained, however, lifestyle habits are usually to blame. You're probably all too aware of the big-deal drains like taxes, toddlers and finding a parking spot, but Redbook points the finger at some sneaky factors that could be robbing you of energy and filling you with fatigue. Click on the energy busters below to find out how they sap your drive—and learn how to re-energize your life. 

Energy Buster: All Work, No Play

Acting like a serious, responsible adult is darned exhausting. All those routines, dripping with sameness, can get tedious. And your body registers boredom as tiredness. "The 24/7 push to be efficient and productive can wear you out physically and emotionally. Your brain needs downtime," explains Alice Domar, Ph.D., director of The Mind-Body Center for Women's Health at Beth Israel Deaconess Medical Center in Boston.

Energy Booster: Be Serious About Fun

Build in pleasure throughout your day—open all e-mail jokes and pass them on, flip through a magazine, call a friend, daydream, waste time, play Twister with your kids, buy a CD and play it while you're car pooling. Instead of bogging you down, mini-breaks will buoy you and make your routine a little less routine.

Energy Buster: Shunning the Sun

"If there's not enough natural light, the body goes into sleep mode," Goodrick says. In a recent study involving more than 600 adults, researchers at the University of Massachusetts found that feelings of depression, hostility, anger, irritability and anxiety were highest in the winter and lowest in the summer. "Light exposure, diet and exercise, which all tend to vary with the seasons, may partially explain such mood differences," says coauthor of the study Morton Harmatz, Ph.D., a professor of psychology.

Energy Booster: Lighten Up

Sneak out for a 10-minute walk outside at least once during the day or when you're most tired—bright light has a caffeine-like power to make you more alert, says Goodrick. Get out even if it's cloudy; you'll get a lot more light exposure than you do in your office. If you just can't get out the door, spending a few minutes in a room that's drenched with natural light may also help.

Energy Buster: Barely Breathing

When you breathe shallowly (as you do most of the time), you aren't taking in enough oxygen; as a result, you're likely to have lower levels of oxygen and higher levels of carbon monoxide in your blood, which can make you tired, says Domar. Plus, when you don't get as much oxygen in your blood, your heart rate and blood pressure go up. That's taxing to your body.

Energy Booster: Belly-Breathing

Practice breathing from your diaphragm several times each day—when you're feeling tired or you're about to go into an energy-draining situation like a laborious meeting: Put your hand over your belly button. As you inhale, focus on making your stomach and chest move. This will automatically expand your lower lungs so you take in more air with each breath.

Energy Buster: Being a Desk Potato or a Sofa Spud

Sitting in one position for long periods of time can sap your energy, Schwartz says. Your body equates that stillness with going to sleep. Also, if you're staring at a screen (computer or TV), you tend to blink less frequently, leading to dry eyes and eyestrain. This can put you in the mood for shut-eye.

Energy Booster: Moving More

We just talked about getting out for some natural, energy building light- here are the small things- when you're not able to get outside. Stretch. Walk. Yawn (with your whole body). Stride to the bathroom. Frequent breaks will keep your body alert. Relieve eyestrain by focusing on something distant every 30 minutes or during commercial breaks, advises Margit L. Bleecker, M.D., director of the Center for Occupational and Environmental Neurology in Baltimore.

Energy Buster: Sleep Inconsistency

Your body's internal clock craves consistency, so if you spend your weekends staying up late and then sleeping in the next morning, you're giving yourself jet lag without even leaving town, says Margaret Moline, Ph.D., director of the Sleep-Wake Disorders Center at New York-Presbyterian Hospital. An erratic schedule can have a hangover effect, causing you to feel foggy long after you awaken. A study conducted at Brigham and Women's Hospital in Boston found that even if you sleep for enough hours, you're more likely to be irritable or downbeat if you wake up at a time other than what you're used to.

Energy Booster: Regular Sleep

Establish a regular bedtime and wake-up time, and try not to stray from it, even on the weekends. If you want to get more sleep on a particular night, go to bed 20 to 30 minutes earlier—it will be less jarring to you, says Lauren Broch, Ph.D., director of education and training at the Sleep-Wake Disorders Center.

Energy Buster: Mild Dehydration

A lot of people are walking around in a mild state of dehydration," says Susan Kleiner, a registered dietician in Mercer Island, Wash. "When you feel thirsty, you've already lost 2 to 3 percent of your body fluid." Even this mild dehydration can make you feel tired or lethargic: Your blood volume lowers, which means you don't get as much blood to your brain and your heart has to pump harder.

Energy Booster: Drinking More Water

Think about when you're going to drink just like you'd plan your meals. Try toting a water bottle around with you. Aim for at least nine cups of H2O per day if you're mainly sedentary and closer to 12 if you're active. To make plain water more appealing, add lemon or orange wedges or make a Thermos of herbal (noncaffeinated) tea. Increase your water intake by eating more soup, fresh fruits and vegetables.

Energy Buster: Bright Lights at Night

Normal levels of indoor lighting can be enough to disrupt your brain's notion of night and day. Bright lights can reset your body's internal clock, making it hard for you to nod off when you want to and wake up on time, Moline says. According to research from Brigham and Women's Hospital, brightly lit settings seem to reduce and delay the secretion of sleep-inducing melatonin.

Energy Booster: Dim Lights

Dim the overhead lights in your living room or bedroom a few hours before bedtime; turn on a reading lamp instead.

Energy Buster: The Vitamins-Plus-Coffee Breakfast

This common meal substitute is actually a vitality drainer. "Vitamins are not a source of energy," says Nancy Clark, R.D., author of Nancy Clark's Sports Nutrition Guidebook. Skipping breakfast altogether is another dead end: If you start the day without taking in calories, your metabolic rate and other functions slow in order to preserve energy. As a result, you wind up feeling droopy. "Putting breakfast in your body will give you more sustained energy through the morning," says Clark. Not hungry in the morning? You probably ate too much the night before.

Energy Booster: A Good Breakfast

To get a steady release of energy all morning long, eat a meal that combines protein and carbohydrates: peanut butter on a bagel, leftover cheese pizza, an energy bar, cereal or an egg with whole-wheat toast. You'll burn the carbs quickly—you'll feel a surge of energy in a short period of time. And protein, which stays in your stomach longer, gives you staying power, explains Chris Rosenbloom, R.D., associate professor of nutrition at Georgia State University in Atlanta.

Energy Buster: Overdoing Exercise

Working out every day may not be a good energy strategy, especially if you're a beginner or trying to get back in shape. "The body needs time to recover after exercise, to replenish energy stores and repair muscles," says Richard Cotton, chief exercise physiologist for the American Council on Exercise in San Diego.

Energy Booster: Take a Day Off

To figure out if you deserve a break today, start taking your pulse first thing in the morning before you get out of bed: If it's more than five beats above normal the morning after you've exercised vigorously, either exercise lightly that day or take the day off, Cotton advises. Or you could get in the habit of working out every other day. (Just don't take off more than two days in a row, because you may fall out of the exercise habit.)

Energy Buster: Toting Around Extra Pounds

Gaining as little as 5 pounds can cause fatigue. "If your body's carrying extra weight, it's exhausting," says Schwartz. "It also puts extra strain on your heart, which can make you tired."
Energy Booster: Dropping Them

You know the drill: Stop filling up on junk food, high-fat treats or large quantities of sweets and get back to the basics of healthy eating. Start exercising portion control—you may be surprised at how much you've actually been eating. With each pound of weight you lose, you'll feel a rise in energy.

Energy Buster: Slouching

Poor posture doesn't just make you look tired, it creates the feeling as well. "When the joints aren't aligned properly, the whole body has to work so much harder," says Sherry Brourman, a physical therapist in West Los Angeles and author of Walk Yourself Well. Poor posture places excess strain on your back and hips, which can make you feel tired and achy.

Energy Booster: Good Posture

How to tell if your posture is correct? While gazing down—without craning your neck—you should be able to see the tops of your shoes, Brourman says. Another quick alignment check: Whether you're moving, sitting or standing still, your head should be lined up over—not sticking out in front of—your body, so your ears are directly over your shoulders.

Energy Buster: Too Much Noise

Noise is stress. "It compromises your quality of life and has damaging physiological effects," says Arline Bronzaft, Ph.D., former professor of psychology at Lehman College at the City University of New York. "Your pulse rate and blood pressure increase, your adrenaline surges; anything that puts added stress on the nervous system eventually depletes your energy." Noise is also a stressor because you are not always in control of it. During the day, you may be able to tune out a certain amount of noise, "but you have to work harder to complete tasks because you're actively working to try to ignore the sound," explains Bronzaft. Ultimately, that's physically exhausting.

Energy Booster: Lowering the Decibel Level

Tell your coworkers (or kids) to tone it down. If noise is preventing you from getting a good night's sleep, consider buying some earplugs or cancelling out unwanted sounds with a white-noise machine. (Even the constant whir of an electric fan muffles noise.) Decrease noise from the street by sealing or weather-stripping windows and doors. Heavy drapes, upholstery and plush carpeting can also absorb sound.

Nighty-night...well, maybe not just yet- get through your day first, okay?

John

Email John:  johnsblog@teshmedia.com

Check out the new John Tesh Social Network. You can connect with new friends, post your own blog, visit various forums, upload your favorite John Tesh music and share your photos.  To learn more about how to join, click here.

 

Flu season DON'Ts, and some delicious DOs, too!

Flu season isn't just looming...it's here, and all the headlines are screaming about swine flu – or H1N1. In fact, experts say it could get worse very soon- they're looking for spread of the virus to peak in the next 2-3 weeks- then shortly after, it'll be full steam ahead with seasonal colds and flu. So, here are the flu-season DON’Ts you need to know, courtesy of WebMD:

• DON’T expect a regular seasonal flu vaccine to protect against swine flu. Scientists are hard at work on a separate vaccine. You’ll want to get that when it’s available, but also, you need to get vaccinated against regular flu, which kills about 40,000 people in North America each year.
• DON’T count on a face mask to prevent swine flu. According to the Centers for Disease Control, masks aren’t effective against transmitting viruses - so they won’t help you avoid catching the illness. The CDC does recommend wearing a facemask to avoid spreading germs if you’ll be in close contact with other people. Also, if you wear a facemask, don’t reuse it. Wear it once and then throw it out.
• DON’T hold or attend a swine flu party. At these so-called “parties,” the guest of honor has the H1N1 virus. The supposed logic behind this idea is for everyone to catch the virus so they’ll build up immunity to it. It’s a bad idea, because there’s no way to know whether the swine flu will be serious or fatal to anyone at the party, or anyone they infect. So DON’T intentionally spread the virus.
• DON’T leave home if you’ve got flu-like symptoms. Fever, cough, sore throat, body aches, fatigue, chills, headache, and vomiting could all be symptoms of H1N1. So stay home, and avoid infecting others. The CDC recommends waiting at least 24 hours after your fever breaks.

Like we’ve talked about before here,, the best way to avoid catching the flu this season is to wash your hands (use hand sanitizer when you're unable to lather up), and get a regular-season flu shot. 

But did you know how much you can bolster your body's first line of defense- your immune system- to fight those viruses, including H1N1 swine flu? Great DO advice from AOL Health- it's simply adding certain foods to your diet:

"We're not sure of all the reasons why our bodies break down, but we do know that food can absolutely help to build us up," says Bonnie Taub-Dix, R.D., spokesperson for the American Dietetic Association and weight-loss expert in New York City. "It's so important to prevent illness to begin with by getting enough rest, exercising regularly, following a healthy diet and not skipping meals. These are sure-fire ways to help boost your immune system," she says.

"There's no single food that will do the trick," she says. "Variety is important." Here, Taub-Dix's top foods for flu season.

Garlic
Chopping garlic releases allicin, a sulfer-containing compound that houses a potent antioxidant, says Taub-Dix. "Antioxidants protect cells from free radicals that can damage them, making it harder for cells to fight disease," says Taub-Dix, who suggests adding fresh garlic to sautéed vegetables.

Yogurt and Kefir
Embracing certain kinds of bacteria can actually help your immune system. Yogurt (look for cartons that say they contain "live, active cultures") and kefir, a fermented milk drink made with kefir grains, all have probiotics or "good" bacteria.

In a recent study, probiotic bacteria was actually found to increase the body's immune response to viruses that cause common infections like colds and flus by boosting T-cell production. Yogurt is also high in vitamin D, says Taub-Dix. A separate study found low levels of vitamin D to be associated with a heightened risk for respiratory infections like the flu.

Brazil Nuts
These large nuts are rich in zinc, a mineral known to improve the number of infection-fighting T-cells that also has antioxidant properties. Zinc deficiency has been linked to decreased response to vaccination and impaired immune cell function, especially in the elderly. But don't overdo it: A few of these provide enough zinc for the day, according to Taub-Dix.

Tea
Tea is rich in polyphenols, chemicals found in plant foods that act like antioxidants to protect cells. And while green and white teas are particularly potent, all teas will have some benefit, says Taub-Dix. 

Lean Protein
"Protein is important for tissue repair," says Taub-Dix, who recommends proteins like white meat chicken, low-fat cheese or cottage cheese. Low amounts of protein have also been found to impair the immune system and have negative effects on T-cells.

Citrus Fruits
No surprise here. Taub-Dix recommends pink grapefruits, oranges and mangoes, which are all rich in the antioxidant vitamin C, something our bodies don't produce or store on their own. And says Taub-Dix, "Studies have shown it can decrease the duration of a cold or flu-like symptoms."

If you do begin experiencing flu-like symptoms see your doctor. "Even though I believe that eating these foods regularly can help you stay healthy, they're not a substitute for seeing your health care provider for proper medication when needed," Taub-Dix says.

Arm yourself now with some of this stuff- and with a vaccine (get it?)- it's gonna be a battle, and YOU'RE going to beat the flu this year!

John

Email John:  johnsblog@teshmedia.com

Check out the new John Tesh Social Network. You can connect with new friends, post your own blog, visit various forums, upload your favorite John Tesh music and share your photos.  To learn more about how to join, click here.

Your ultimate health checklist

Everything you need to know in 10 steps?  We're big fans of Dr. Oz on the radio show, and his ultimate health checklist is bound to get you thinking!  Dr. Oz says that the first key is to find the right doctor for you, which you can get some help with by checking out The American Medical Association's Doctor Finder.

During your first visit, there are key questions to consider. "When you go to their office, do the other patients … look like you? Are they board certified? Do they get along with the staff?" Dr. Oz says. "If you get along with them, that person becomes your health coach. Because, remember, the word 'doctor' means 'teacher,' so it's a two-way street. If you come up with the right person, you're on the right path."

Even if you're one of 50 million Americans without health insurance, Dr. Oz says it's important to take this step. "There are free clinics. There are community health plans. If you really don't have enough money to afford a doctor, usually you'll qualify for Medicaid," he says. "But … I don't want to let people off the hook either. Half the people in America who don't have health insurance have some money. They just make the economic decision to not buy it because it's so expensive."

To make your diet more healthy, Dr. Oz says to remember his "rule of fives." Look at the labels of the foods you eat. If you see one of these five ingredients listed as one of the first five things used to make it, don't eat it.

High fructose corn syrup
"We most commonly get this in soft drinks," Dr. Oz says. "It's an inexpensive sugar, which means we're getting a lot of it in our diet."

Sugar
Dr. Oz says when you eat sweets, your brain receives schizophrenic messages. "It says: 'I got calories, but I didn't get any nutrients,'" he says. Your body will keep craving food until it gets those nutrients.

"Enriched"
Also watch out for products made with "enriched" flour, like white bread. "Why would they take bread and have to enrich it? Because they take all the important vitamins out of it, and they sprinkle just a little bit back in there," Dr. Oz says.

Trans fat
Also known as hydrogenated fat, these are fats that were once in liquid form but have hydrogen added to make them solid at room temperature. "It extends the shelf life of the product," Dr. Oz says. "But it shortens the human life."

Saturated fats
These fats come from four-legged animals like pigs and cows.

Instead?

Dr. Oz suggests starting with foods that don't need a label, like fresh fruits and vegetables. "If they're coming out of the ground looking the way they look when you eat them, they're good for you in general," he says.

Antioxidants
You should also fill your grocery cart with items that are high in antioxidants, such as tomatoes, broccoli, kidney beans, blueberries, artichokes and prunes. "Whatever has that deep color like a blueberry, you know it's rich in antioxidants," he says. Try to eat five to seven servings of these foods every day.

Omega-3 Fats
Increase your intake of omega-3 fats to 3 grams a day. "Remember, 80 percent of our brain is fat," Dr. Oz says. "We need to have the right kinds of fats in our body to make sure our brain is the most resilient to stress and can learn the fastest." Some good sources include ground flaxseeds, walnuts, salmon, scallops, soybeans and squash.

Fiber
Dr. Oz says the average American gets about 12 grams of fiber a day, but he recommends double that amount. Oatmeal, 100 percent whole grain bread, lentils, pine nuts, peas and raspberries are all great sources of this nutrient.

Olive Oil
The last item to add to your shopping list is virgin or extra-virgin olive oil. Ideally, Dr. Oz says you should consume about a tablespoon every day. One nutritious—and delicious—way to eat olive oil is with tomatoes, made into a pasta sauce. "If you get that into your diet a couple times a week, you're getting these nutrients naturally."

If you need more nutrients beyond your daily diet? Let's look to vitamins.

With so many variations to choose from, how do you what vitamin is right for you?

If you're a young, premenopausal woman, Dr. Oz says to look for a multivitamin that contains iron. "If you're menstruating, you'll need the iron to make new red blood cells," he says. "And you don't want more than 5,000 units of vitamin A."

If you're a postmenopausal woman or a man, Dr. Oz suggests a multivitamin without iron and no more than 2,500 units of vitamin A. "You don't need the iron, because you're not bleeding every month," he says.

Before you add this step to your daily routine, consult with your doctor. Dr. Oz says people who are taking medication to lower their cholesterol may need a different dosage.

And the rest:

Waist Size
Suck in and measure your waist at your belly button. It should ideally be less than half your height—about 40 inches for men, 37 inches for women.

Blood Pressure
The ideal blood pressure is approximately 115 over 75. "If the systolic or first number is 140 or above or if your diastolic or second number is 90 or more, alert your doctor," he says.

Cholesterol
This ratio is the third number you need to know. "You want your LDL, or lousy cholesterol, to be less than 100," Dr. Oz says. "You want your HDL, or healthy cholesterol, to be greater than 40."

Resting Heart Rate
Take your pulse when you get out of bed in the morning and strive to get it as close to 60 as possible.

Blood Sugar
A simple finger stick can help you discover your blood sugar levels. "When your blood sugar is high, it's like if I take [a] glass and crack it on the ground and take the glass shards and scrape the insides of your arteries," he says. "That's what those sugar molecules do inside of you."

Vitamin D
You should also know your vitamin D levels—more Americans are deficient in vitamin D than any other vitamin. Vitamin D can help a person prevent cancer, heart disease, multiple sclerosis, diabetes, autoimmune ailments and thyroid problems. You can get enough through 15 minutes a day of sun exposure during the summer or a daily vitamin D supplement with 1,000 units.

C-Reactive Protein
This is a way to tell if your body is full of inflammation and irritation. "If you've got gingivitis, prostatitis, vaginitis—if you've got any of these inflammations in your gut—they can elevate the C-reactive protein," he says. "C-reactive protein tells us how much of a battleground there is inside of you."

Thyroid Stimulating Hormone, or TSH
As Oprah learned the hard way in 2007. "If you have unexplained weight gain. If your hair has changed. If you don't have the get up and go. If your libido's off, the number one thing that we check is thyroid stimulating hormone," Dr. Oz says. "It tells us whether your thyroid gland is functioning normally."

Dr. Oz says a health advocate can be anyone—your spouse, child, relative or friend. "Bring someone who's actually going to pay attention and understands the process and takes notes," he says.

When you are under stress from doctors' diagnoses or are too sick to speak up for yourself, it's crucial to have someone helping you. "Get someone who you trust and make them your partner in this process."

Make sure you get an updated copy of your medical file before you leave the doctor's office. In case you need to see another physician, he or she will be able to make a diagnosis more quickly and accurately.

While this can be intimidating, Dr. Oz says you need to get over that intimidation. "Here is the reality. You want to know your family history. You want to know immunizations. You want to understand what your doctor's been thinking and doing with you," he says. "Because when you go to the next doctor, you don't want them being Columbo, trying to figure out what's going on with you. Why make it hard for them?"

First things first, Dr. Oz says everyone should get an annual checkup, see their dentist every six months and get an eye exam every two years.

The rest of your health test schedule depends on your age and gender. Check with your doctor to find out which tests you may need.

There are four main exercise goals you should be aiming to achieve this year.

Start Walking
Your goal is to get up to 10,000 steps a day, but Dr. Oz says it's okay to start by walking for 30 minutes a day. This will make for 3,000 steps. Get your steps in with a pedometer and simple changes like taking the stairs instead of the elevator. "Societies that have 10,000 steps under their belt every day don't have much under their belt," Dr. Oz says. "It's one of the best ways to stay thin."

Get Your Heart Rate Up
Besides walking, you need some more strenuous exercise as well. You should work out hard enough to be sweating for at least 60 minutes a week.

Flexibility
Stretch for at least five minutes a day. "If you're not flexible, you'll get hurt and you'll stop exercising," Dr. Oz says.

Strength Training
You need to do some kind of weight lifting or resistance training for at least 30 minutes a week. "If you don't rebuild those muscles, you get frail," Dr. Oz says. "And that's what aging is all about."

While steps 1 to 9 are important, you could lose all of the benefits if you skip sleep. "If you don't get sleep, you'll crave other things like carbohydrates," Dr. Oz says.

7-8 hours a day is what most healthy people need. And while it's true that you can make up some of your sleep loss over the weekend, you're really talking about a short term solution...not so healthy if you're trying to make up for 10 lost hours of work week sleep every single weekend! If you are one of the 70 million Americans who don't get enough sleep, talk to your doctor first.  

John

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A diet to jazz your brain!

So, guess what? I'm on 'The DASH Diet'. “Dietary Approaches to Stop Hypertension.” Salt, sugar, and red meat eaten only occasionally. It's a high fiber diet. The latest study: The group on the DASH diet had the best cognitive function, and...they also had the least decline in mental skills over time.

When it comes to diets, you probably think you’ve heard it all, right? Well, this diet isn’t about saving your figure - it’s about saving your brain...I'm all about that, know what I mean? The DASH diet will sharpen your brain and protect you from losing your memory- that's good stuff! According to WebMD, the DASH diet is a low-fat, high-fiber diet that was originally recommended for lowering blood pressure. It emphasizes fruits and vegetables, nuts and legumes, whole grains, and low-fat dairy products. Salt, sugar, and red meat are eaten only occasionally. A recent study found that when volunteers followed the diet, it slowed the rate of their mental decline, too. The study was done at Utah State University, and tested nearly 4,000 seniors, who had no signs of dementia.

• First, volunteers filled out a questionnaire about what they ate, and how often they ate it.
• They were all given standard tests that measured overall cognitive function - including memory, attention span, and problem solving.  
• Every couple of years, they took the tests again - a total of five times over 11 years.

The results? The group that ate a diet closest to the DASH diet had the best cognitive function at the beginning of the study, and they also had the least decline in mental skills over time. Dr. Ron Munger is a professor at Utah State who worked on the study. He’s not surprised the diet works, because the eating plan has already been proven to lower blood pressure - and high blood pressure is a risk factor for Alzheimer’s disease and dementia. The DASH diet calls for eight to 10 serving of fruits and vegetables a day, but only 25% of us eat even half that much. Dr. Maria Carrillo is the director of medical and scientific relations at the Alzheimer’s Foundation, and she says that every little bit counts, and every day that you follow the diet preserves a little bit of your memory that might have been lost. Want to try it? Go to DashDiet.org.

And I will be sure to update progress I will make! Promise...want to give it a try? I'll most definitely want to know how you're doing, deal? Have a great weekend...dashing wherever you can!

John

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The ABC's of finding a dentist, and some of the secrets you need to know to have you paying less at your next check-up!

These days, it’s more important than ever to see a dentist. That’s because whenever the economy slows down, people tend to eat more cheap junk food – which leads to more cavities. Dentists are also seeing more patients these days with stress-related injuries from teeth grinding!

Here are some secrets your dentist may not tell you, but you should know about. Reader’s Digest asked a group of dentists to share what they’re really thinking when they look at our mouth. Here are some of the highlights. 

• Beware of bleeding gums. If your hands bled when you washed them you’d run to the doctor. However, a lot of people don’t think bleeding gums are a big deal. Unless you’re really scrubbing your teeth with your toothbrush – which you shouldn’t do - if your gums bleed even a LITTLE, that’s probably gum disease. One of the first signs of diabetes is bleeding gums. So don’t ignore bleeding gums!
• Proper oral hygiene requires 10 minutes of brushing and flossing every day, but the average adult only spends two or three minutes TOTAL. Kids do even worse. A good rule of thumb is to floss for three minutes, and then brush for two. Do this twice a day. Flossing should come before brushing. Dr. David Kim is a professor at the Harvard school of dental medicine, and he says flossing FIRST will help stir up all the plaque and food particles lodged between your teeth.               
• The next tip is for Moms: The bacteria that cause cavities can be spread from mother to baby through saliva. So if you have poor dental health, and you taste your baby’s food, and then pop the same spoon into their mouth, you’re putting Junior at risk.
• A lot of patients are worried that dental X-rays can cause cancer. If you’re outside for an hour, you’re exposed to MORE radiation than you’d get from a full set of dental X-rays, and if your dentist doesn’t take X-rays, they might miss something serious.
• You may have heard that you should have silver fillings removed from your mouth - because the mixture for silver fillings contains mercury. So what do dentists think about this? You’d have to have about 300 fillings for the mercury level to get high enough to pose even the smallest risk. Feel better now? Good, because,

Next- there are things you should consider when choosing your dentist, according to DailyFinance.com:

• Some dentists need more education. Dental technology changes almost daily. So, if your dentist isn’t actively keeping up with the latest advances in cleanings, fillings, and root canals, your health could suffer! Experts say you should find a dentist who gets at least 100 hours of continuing education annually.
• Experts say you should look for dentists who use DIGITAL x-ray machines. Those use less radiation than film x-rays, and they’re considered far more accurate.
• You should also find: A dentist who uses ultrasonic cleaning tools. Those use vibration instead of scraping to clean teeth, and are more effective at removing plaque – even below gums.
• The next thing you should look for is: A dentist who’ll do more than clean your teeth.  Experts say the most competent dentists treat you like a physician, and consider your entire medical history. Why? Because checking your mouth for gum disease, for example, is one of the best ways to determine your risk for heart disease or stroke. A dentist who asks simple questions about your weight and sleep habits could be the first to correctly diagnose you with sleep apnea.
• Finally, you should look for a dentist who is: Board certified. We’ve talked about how important it is to find a personal physician who’s board certified. You should consider doing the same for your dentist, especially if you need major work done - like a root canal, or oral surgery. You can find “board certified” dentists through the American Association of Endodontics’ Web site, at AAE.org.

Your mouth is about the first thing people see when they meet you- take care of it!  Your teeth and your gums many times tell a story of your overall health- take care of them!  In a time of scrimping and trying to save money, don't cut back on your dental health.

John

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Hang on...am I younger now??

The science behind how nutrients repair and rejuvenate your body—and how long it takes to reap your healthy habit rewards comes to us from Prevention magazine.  How about taking science up on the challenge that it has confirmed certain nutrients in our food can slow down and even reverse aging?  Sound good? Here's exactly how and when you can expect the health payoff you want:

 

Beat Stress

 

Vitamin B6 deficiency has been linked to anxiety, stress, and depression, and women are more likely to become deficient in B6 as they age, according to researchers at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University. "When B6 makes its way to your brain, it facilitates synthesis of neurotransmitters, such as dopamine, which makes you feel calm and happy," says Hanjo Hellmann, Ph.D., a plant biologist at Washington State University. "But if you have a B6 deficiency, your brain may not be able to make enough dopamine." The vitamin is found in a variety of foods, but it's especially high in potatoes, bananas, red meat, poultry, and chickpeas. Once eaten, B6 is quickly distributed throughout the body but isn't stored well, so we need a consistent daily supply. Hellmann recommends getting 1 to 2 mg of B6 every day—the amount in about one medium russet potato and a chicken breast—to help you produce enough stress-busting dopamine.

In Hours You Can ...

Prevent Cell Damage That Causes Cancer

 

Antioxidants, especially abundant in fruits and vegetables, are powerful compounds that cancel out cancer-causing free radicals before they damage cells. "Antioxidants begin working almost immediately upon absorption—as soon as they find a free radical to interact with," Hellmann says. But don't think you're set for the week after eating a big salad. Antioxidants remain active for only a few hours and need to be continually replenished. "Plus, they are a diverse group and don't all have the same functions," says Hellmann. "The key is always having plenty in your body to take on anything that comes along." That means eating as much produce as possible and mixing up the types as often as you can.

In 1 Week You Can ...

Lower Your Blood Pressure Naturally

 

Potassium supplements are an effective treatment for hypertension, but they can be dangerous for you as you age, according to the American Heart Association. Scientists at St. George's Hospital Medical School in London found that food sources of potassium are as effective as supplements in fighting high blood pressure—without side effects. The mineral is found in clams and in almost every fruit and vegetable but especially in potatoes, dried peaches, avocados and bananas. Study participants with high blood pressure ate 3,754 mg of potassium per day and lowered their blood pressure to prehypertension levels after just 1 week. "If you have normal kidneys, you'll use and excrete potassium within hours, which is why getting plenty of fruits and vegetables a day is so important—a steady stream of potassium will control your blood pressure," says Christine Gerbstadt, M.D., R.D., of the American Dietetic Association. Just be sure to discuss dietary changes with your doctor if you're on blood pressure medications.

In 5 Weeks You Can ...

Boost Your Memory

 

An Australian study found that folate boosts memory in as little as 35 days. Women who participated in the study, published in the Journal of Nutrition, saw improved memory performance after taking 750 mcg of folate daily—that's about 1 cup of cooked spinach and 1 cup of cooked lentils. Though folate supplements (folic acid) are recommended during pregnancy to help prevent birth defects, you should otherwise get your folate from food, says Gerbstadt.

In 6 Weeks You Can ...

Lower Dangerous Homocysteine Levels

 

An analysis of 25 studies on B vitamins and homocysteine in the American Journal of Clinical Nutrition concluded that taking 800 mcg of folate supplements daily for 6 to 8 weeks reduces homocysteine concentrations up to 23 percent. Don't exceed 1,000 mcg per day, however, or you could trigger symptoms of a B12 deficiency. Good food sources of folate are meat, fish, eggs and dairy.

In 2 Months You Can ...

Improve Heart Health

 

Omega-3s, essential fatty acids in which Americans are known to be deficient, have a wide range of impressive health benefits—from smoothing your skin and aiding weight loss to boosting your mood and minimizing the effects of arthritis. However, the ability of omega-3s, found in oily fish (like salmon, mackerel, and anchovies) and in plant sources (flaxseed, walnuts, and spinach), to prevent heart disease is perhaps best understood. Although some of the heart-health benefits kick in shortly after you digest your salmon, the effects won't last unless you eat these essential fatty acids consistently so that your body reaches a healthy saturation level, says Susan Raatz, Ph.D., R.D., an associate professor of medicine at the University of Minnesota: "If you are deficient in omega-3s and begin eating at least two 3-ounce servings of fatty fish a week, your heart will see significant benefits in four to eight weeks."

In 3 Months You Can ...

Fight Dementia

 

Omega-3s are also crucial to brain health and development, says Stephen Cunnane, Ph.D., an omega-3 expert at the University of Sherbrooke's Research Center for Aging in Quebec. Many studies have found that variations in Alzheimer's rates across countries can be predicted by the quantity of fish in the diet. A study published in Neuroscience Research found that patients with mild dementia improved their short-term memory after taking omega-3s daily for 3 months. Another recent study found that depressive feelings in suicidal patients diminished after taking 2.1 g of omega-3s daily for three months. A 3-ounce serving of wild salmon contains nearly 2 g of omega-3s.

In 1 Year You Can ...

Improve Your Vision

 

Lutein, a natural plant pigment known as a carotenoid, concentrates in the retina and lens to protect and strengthen your eyes. "Lutein is important to eye health," says Elizabeth Johnson, Ph.D., a scientist who studies vision at Tufts University. In a study conducted at North Chicago VA Medical Center, researchers found that patients with age-related macular degeneration improved in multiple measures of vision after taking 12 mg of lutein daily for a year. You can easily get that dose from food, particularly green leafy vegetables such as a half cup of cooked spinach, Johnson says. Other top sources of this antioxidant are peas, broccoli and corn.

In 1 Year You Can ...

Build Stronger Bones

 

Vitamin D allows your body to absorb the calcium needed to build stronger bones and reduce your risk of osteoporosis. An analysis of multiple vitamin D studies in JAMA found that a daily supplement of 700 to 800 IU of vitamin D combined with calcium reduces the risk of bone fractures by 26 percent after 2 years. D is found in fortified milk and cereals as well as in fish and eggs, yet supplements are generally accepted as safe.

Let's get started, by counting TODAY as Day One!

John

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9 Power Foods to Boost Your Immunity- and keep you healthy!

"An apple a day keeps the doctor away."  Pretty good saying that's been around a long time.  So sure, go ahead with your apples.  But take a good look at these foods from Prevention magazine, which hold some pretty surprising nutrients to help keep your immune system on guard.

Right off the bat, let's think COLOR! You can ensure your body and immunity run smoothly by rounding out your plate with plenty of colorful servings of fruits and veggies, plus 8 to 10 glasses of water a day, at the very least. The following ingredients can add extra flu-fighting punch to your winter meal plan.

1. Yogurt
Probiotics, or the "live active cultures" found in yogurt, are healthy bacteria that keep the gut and intestinal tract free of disease-causing germs. Although they're available in supplement form, a study from the University of Vienna in Austria found that a daily 7-ounce dose of yogurt was just as effective in boosting immunity as popping pills. In an 80-day Swedish study of 181 factory employees, those who drank a daily supplement of Lactobacillus reuteri--a specific probiotic that appears to stimulate white blood cells--took 33% fewer sick days than those given a placebo. Any yogurt with a Live and Active Cultures seal contains some beneficial bugs, but Stonyfield Farm is the only US brand that contains this specific strain.

Your optimal dose: Two 6-ounce servings a day.

2. Oats and Barley
These grains contain beta-glucan, a type of fiber with antimicrobial and antioxidant capabilities more potent than echinacea, reports a Norwegian study. When animals eat this compound, they're less likely to contract influenza, herpes, even anthrax; in humans, it boosts immunity, speeds wound healing, and may help antibiotics work better.

Your optimal dose: At least one in your three daily servings of whole grains.

3. Garlic
This potent onion relative contains the active ingredient allicin, which fights infection and bacteria. British researchers gave 146 people either a placebo or a garlic extract for 12 weeks; the garlic takers were two-thirds less likely to catch a cold. Other studies suggest that garlic lovers who chow more than six cloves a week have a 30% lower rate of colorectal cancer and a 50% lower rate of stomach cancer.

Your optimal dose: Two raw cloves a day and add crushed garlic to your cooking several times a week.

4. Fish
Selenium, plentiful in shellfish such as oysters, lobsters, crabs, and clams, helps white blood cells produce cytokines-proteins that help clear flu viruses out of the body. Salmon, mackerel, and herring are rich in omega-3 fats, which reduce inflammation, increasing airflow and protecting lungs from colds and respiratory infections.

Your optimal dose: Two servings a week (unless you're pregnant or planning to be).

5. Grandma was right- Chicken Soup
When University of Nebraska researchers tested 13 brands, they found that all but one (chicken-flavored ramen noodles) blocked the migration of inflammatory white cells-an important finding, because cold symptoms are a response to the cells' accumulation in the bronchial tubes. The amino acid cysteine, released from chicken during cooking, chemically resembles the bronchitis drug acetylcysteine, which may explain the results. The soup's salty broth keeps mucus thin the same way cough medicines do. Added spices, such as garlic and onions, can increase soup's immune-boosting power.

Your optimal dose: Have a bowl when feeling crummy.

6. Tea
People who drank 5 cups a day of black tea for 2 weeks had 10 times more virus-fighting interferon in their blood than others who drank a placebo hot drink, in a Harvard study. The amino acid that's responsible for this immune boost, L-theanine, is abundant in both black and green tea--decaf versions have it, too.

Your optimal dose: Several cups daily. To get up to five times more antioxidants from your tea bags, bob them up and down while you brew.

7. Sweet Potatoes
You may not think of skin as part of your immune system. But this crucial organ, covering an impressive 16 square feet, serves as a first-line fortress against bacteria, viruses, and other undesirables. To stay strong and healthy, your skin needs vitamin A. "Vitamin A plays a major role in the production of connective tissue, a key component of skin," explains Prevention advisor David Katz, MD, director of the Yale-Griffin Prevention Research Center in Derby, CT. One of the best ways to get vitamin A into your diet is from foods containing beta-carotene (like sweet potatoes), which your body turns into vitamin A.

Your optimal dose: A half-cup serving, which delivers only 170 calories but 40 percent of the DV of vitamin A as beta-carotene. They're so good, you might want to save them for dessert! Think orange when looking for other foods rich in beta-carotene: carrots, squash, canned pumpkin, and cantaloupe.

8. Go ahead- have your Beef
Zinc deficiency is one of the most common nutritional shortfalls among American adults, especially for vegetarians and those who've cut back on beef, a prime source of this immunity-bolstering mineral. And that's unfortunate, because even mild zinc deficiency can increase your risk of infection. Zinc in your diet is very important for the development of white blood cells, the intrepid immune system cells that recognize and destroy invading bacteria, viruses, and assorted other bad guys, says William Boisvert, PhD, an expert in nutrition and immunity at The Scripps Research Institute in La Jolla, CA.

Your optimal dose: A 3-oz serving of lean beef provides about 30 percent of the Daily Value (DV) for zinc. That's often enough to make the difference between deficient and sufficient. Not a beef person? Try zinc-rich oysters, fortified cereals, pork, poultry, yogurt, or milk.

9. Mushrooms
For centuries, people around the world have turned to mushrooms for a healthy immune system. Contemporary researchers now know why. "Studies show that mushrooms increase the production and activity of white blood cells, making them more aggressive. This is a good thing when you have an infection," says Douglas Schar, DipPhyt, MCPP, MNIMH, director of the Institute of Herbal Medicine in Washington, DC.

Your optimal dose: Shiitake, maitake, and reishi mushrooms appear to pack the biggest immunity punch; experts recommend at least ¼ ounce to an ounce a few times a day for maximum immune benefits. Add a handful to pasta sauce, saute with a little oil and add to eggs, or heap triple-decker style on a frozen pizza.

John

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Head-To-Toe Guide That'll Keep You Healthy As You Age

You can’t avoid getting older, but you can take care of your body so you don’t feel older. Here’s a head-to-toe guide that’ll help you stay healthy as you age, from CNN and Real Simple magazine:

• We’ll start with your brain. How can you keep it healthy? Exercise. Swedish researchers found that subjects who exercised at least 20 minutes two or more times a week at midlife reduced their risk of developing Alzheimer’s and other forms of dementia later in life by 60 percent.
• Let’s move on to your eyes. To keep those healthy: Eat more spinach. According to Emily Chew – who works at the National Eye Institute in Maryland – people who consume high levels of antioxidants have a reduced risk of macular degeneration, a disorder that leads to gradual vision loss. Spinach is rich in iron and antioxidants, including lutein – which helps maintain healthy eyes.
• What about keeping your heart healthy? High blood pressure is the number one  culprit when it comes to heart trouble. That’s the word from Dr. Michael F. Roizen, co-author of You: On a Diet. Your blood pressure’s got to be 115 over 75 – no higher.To lower yours, cut back on the salt. Research shows that reducing sodium intake by 300 milligrams a day - about two slices of cheddar cheese - can lower your blood pressure by two to four points. Triple that reduction and you triple the benefit.
• How can you protect your muscles as you get older? According to Dr. Roseann M. Lyle – professor of public health at Purdue University – if you’re sedentary, you’ll start losing strength after age 50 at a rate of 2% to 5% per decade! However, if you keep using your muscles – by doing activities like weight training – you can maintain strength and flexibility even into your 90s! So include weight training in your exercise plan.
• To keep your feet healthy, know this:  Your feet may change size as you get older – due to water retention or ligaments that relax. Badly fitting shoes can lead to problems like bunions and hammertoes. So measure your feet every year to make sure you’re wearing the right shoe size.

Start your head-to-toe regimen tomorrow morning with a long, gentle stretch, with a heart healthy breakfast, then snuggle your feet into the best fitting sturdy walking shoes you have...come on- you know what comes after that, don't you?

Have a great, and relaxing weekend-

John

Email John:  johnsblog@teshmedia.com

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The best nutrition for your eye health...it's way beyond carrots, but don't give those up, Bugs!

There’s no substitute for the quality of life good vision offers.  Adding certain nutrients to your diet every day – either through foods or supplements – can help save your vision. Through the American Optemetric Association, we know that researchers have linked eye-friendly nutrients such as lutein/zeaxanthin, vitamin C, vitamin E, and zinc to reducing the risk of certain eye diseases, including macular degeneration and cataract formation.  Munch on your carrots all you like- believe me- they're still a strong nutrient for your eyes, and you body, but keep these nutrients in mind, too:

• Lutein & Zeaxanthin- Lutein (LOO-teen) and zeaxanthin are important nutrients found in green leafy vegetables as well as other foods such as eggs. Many studies have shown that lutein and zeaxanthin reduce the risk of chronic eye diseases, including age-related macular degeneration (AMD) and cataracts. Lutein and zeaxanthin are carotenoids that filter harmful high-energy blue wavelengths of light and act as antioxidants in the eye, helping protect and maintain healthy cells. Your best bets to get these: cooked kale, spinach and collards, as well as broccoli, grean beans, peas, eggs and orange juice.
• Vitamin C (ascorbic acid) is an antioxidant found in fruits and vegetables.  Scientific evidence suggests vitamin C lowers the risk of developing cataracts, and when taken in combination with other essential nutrients, can slow the progression of age-related macular degeneration (AMD) and visual acuity loss. Vitamin C helps to promote healthy capillaries, gums, teeth, cartilage and the absorption of iron. Virtually all cells of the body depend on it, including those of the eye where it is actively concentrated in all tissues.  Vitamin C also supports the health of ocular blood vessels. Our bodies do not synthesize the vitamin C needed, which is the reason citrus fruits and juices are essential to good nutrition.  Grapefruit and orange juices are your best bets.
• Vitamin E in its most biologically active form is a powerful antioxidant  found in nuts, fortified cereals and sweet potatoes. It is thought to protect cells of the eyes from damage caused by unstable molecules called free radicals, which break down healthy tissue. Studies indicate that vitamin E reduces the progression of AMD and cataract formation. Vitamin E also plays a significant role in the immune system, the health of cell membranes, in DNA repair, and in other metabolic processes. The human body does not synthesize the vitamin E it needs, which is the reason nuts, salad and vegetable oils are essential to good nutrition. More great sources for you vitamin E intake are wheat germ, almonds, sunflower seeds, hazelnuts and peanut butter.
• And what is seeming like a superhero component in recent years, dietary fat, especially omega-3, is an important source of energy and is a necessary part of the human diet. Fatty acids are a component of fat molecules, and help support the cardiovascular, reproductive, immune, and nervous systems. Two omega-3 fatty acids have been shown to be important for proper visual development and retinal function – Docosahexaenoic acid and Eicosapentaenoic acid.  Docosahexaenoic acid (DHA) is found in the highest concentration in the retina, suggesting it has an important functional role. Eicosapentaenoic acid (EPA) is used in DHA biosynthesis. Studies in pre-term and full-term infants have suggested that a dietary supply of omega-3 fatty acids may be essential for optimal visual development. A number of studies have shown that, in animals, dietary deprivation of DHA results in visual impairment and retinal degradation. Dry eye syndrome also has been linked to omega-3 deficiency. Additionally, low levels of DHA and EPA have also been associated with eye diseases such as diabetic retinopathy, age-related macular degeneration (AMD), and retinopathy of prematurity. You may not think of yourself as a "fatty fish" kind of guy or gal, but that's exactly where your best bets for beefing up your omega-3 intake are.  Give these top billing:  salmon, tuna, mackeral, and even think about adding anchovies to your next pizza!
• Finally, keep your eyes peeled...sorry, had to! for zinc, an essential trace mineral or "helper molecule." It plays a vital role in bringing vitamin A from the liver to the retina in order to produce melanin, a protective pigment in the eyes. Zinc is highly concentrated in the eye, mostly in the retina and choroid, the vascular tissue layer lying under the retina. Impaired vision has been linked to zinc deficiency. A deficiency of zinc can result in poor night vision and cloudy cataracts. Other known effects of zinc deficiency include alopecia, or a loss of hair from eyebrows and eyelashes, along with mental sluggishness and increased susceptibility to infection.  Oysters take the absolute top billing as a great source of zinc, followed by beef, lobster, pork, as well as eggs.

Bon appetit!  Your sparkling and twinkling eyes will thank you for honing your culinary/nutritional knowledge...for many years to come.

John

Email John:  johnsblog@teshmedia.com

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