Healthy Food Tips Archives - Page 9 of 21

February 16, 2023

Heart healthy recipes and expert tips to boost your diet

For American Heart Month, “Good Morning America” enlisted top experts to share advice, food tips and nutritious recipes that can help home cooks maintain a diet that focuses on heart health.

The increasingly popular Mediterranean-style diet, which is supported by the American Heart Association, includes lean, unprocessed red meat, whole fruits and vegetables, dairy, beans, nuts and whole grains, and has been hailed as a great way for anyone hoping to help support their heart health in their everyday diet.

Top tips for a heart-healthy diet

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Vegetables, fruits, beans, nuts, whole grains, fish and olive oil make up the majority of a Mediterranean diet.

Stefani Sassos, a registered dietitian and nutrition director for the Good Housekeeping Institute, told “GMA” that “instead of thinking about all of the foods that you have to restrict on a heart-healthy diet, I like to focus on an abundance of heart-healthy foods that you can incorporate into your daily routine.”

One tip she shared is to opt “for more nutritious fats that can improve blood cholesterol levels and lower your risk of heart disease.” You can find those healthy fats in things like olive oil, avocados and avocado oil, raw nuts, nut butter, flaxseeds, chia seeds and fatty fish, she said.

Most Americans don’t meet their daily fiber requirements, according to the American Society for Nutrition, and Sassos said the key is to incorporate more fiber-rich foods into your diet gradually.

“These foods can help lower your LDL ‘bad’ cholesterol, manage weight and provide a slew of beneficial nutrients that can help protect you against heart disease. The most heart-healthy fiber-rich foods include berries, cruciferous vegetables, oatmeal, nuts, legumes and beans,” Sassos said.

Overconsumption of sodium, meanwhile, puts people at risk for high blood pressure, heart attacks and strokes, and since 70{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} of the sodium we eat comes from processed and restaurant foods, according to the U.S. Food and Drug Administration, Sassos suggests “cooking more meals at home” to help cut down on salt and save money.

For folks still reaching for processed and packaged foods like canned soups or lunch meats, Sassos said to “opt for reduced sodium and lower-sodium varieties when you can.”

Top ingredients to incorporate for heart health

Tara Schmidt, a lead registered dietitian for the Mayo Clinic, further explained why certain ingredients are better than others.

“We want to encourage foods that provide fiber, vitamins, minerals and fats that can be beneficial for cholesterol, blood pressure, or be protective for those without a diagnosis,” she said. “This often boils down to an eating plan high in plants and low in ultra-processed foods.”

Sassos said “fresh herbs are your friend when it comes to keeping dishes heart-healthy.” On top of adding flavor, she said herbs like parsley, basil and mint “supply special vitamins and minerals that can support a healthy heart.”

Staples like legumes and beans that “pack in fiber and plant-based protein” are another favorite of Sassos, and act as a filling, heart-healthy base for an array of meals.

“If you’re buying the canned options, look for lower-sodium or no-salt-added varieties and be sure to rinse and drain them,” Sassos said.

“Don’t be afraid to experiment with different cuisines and unique spices. Garlic, ginger, turmeric, cinnamon and cayenne all have powerful anti-inflammatory properties and add bold flavor to dishes. Start small and then add more after you have taste tested your dish,” she suggested.

Best cooking methods for heart healthy meals

“Air frying uses significantly less oil than deep frying and pan frying, so it can provide a lower-calorie and lower-fat heart-healthy meal alternative that still delivers a crisp texture,” Sassos said, calling out air fried wild-caught salmon as a go-to dish with omega-3 fatty acids for lean protein. “I’ll serve it alongside roasted sweet potato wedges and braised spicy kale for a dose of antioxidants and fiber.”

Heart-healthy recipes for American Heart Month

2 small zucchini, shredded

2 teaspoons Dijon mustard

2 1/2 teaspoons extra virgin olive oil

1/4 cup red onion, chopped

2 medium tomatoes, chopped

1 cup Swiss chard, firmly packed, shredded

2 tablespoons cheddar cheese, reduced fat

2 tablespoons part-skim ricotta cheese

1 tablespoon parsley or basil, fresh

4 slices whole-grain bread, toasted

Place shredded zucchini into a clean tea towel, gather the edges and squeeze the excess liquid. Discard liquid.

Preheat the oven to broil. Whisk the mustard and eggs together until well combined.

Heat the olive oil in the base of 7-inch (base), 10-inch (top) non-stick ovenproof frying pan over medium heat. Add the onion, cook for 1 minute stirring occasionally, until soft. Add the zucchini and tomatoes, cook for 5 minutes until the vegetables have softened and the moisture has evaporated. Stir in the Swiss chard and half the cheddar cheese. Spread evenly over the pan. Dollop over the ricotta.

Pour over the egg mixture and allow the egg to run to the base. Cook for 4 minutes or until the egg is almost set. Sprinkle the remaining cheese.

Place the pan under the broiler for 2 to 3 minutes or until the top is set and lightly golden. Scatter over the parsley or basil. Season to taste with black pepper. Cut in half and serve with slices of toast.

Schmidt said “both apples and oats have cholesterol-lowering properties,” making this a great heart-healthy breakfast. “It would also be appropriate for a DASH-style eating plan for hypertension,” she added.

1 cup old fashioned (rolled) oats

1 medium apple, diced (leave skin on)

1 cup cranberries, whole, fresh or frozen

2 tablespoons brown sugar, unpacked

1 teaspoon ground cinnamon

1 teaspoon vanilla extract

1/4 teaspoon ground cloves

In medium pot, bring 2 cups water and milk to a boil. Add oats and wheat bran and cook about 3 to 5 minutes.

Stir in diced apple, cranberries, brown sugar, cinnamon, vanilla and cloves.

Cook for an additional 3 minutes or until oatmeal reaches desired consistency.

Grilled Lemony Chicken and Kale

Mike Garten

Grilled lemony chicken and kale âCaesarâ. Good Housekeeping Savor Weeknight July/Aug 2022

3 tablespoons olive oil, divided

1 tablespoon fresh oregano, chopped

1/2 teaspoon garlic powder

1/2 teaspoon Aleppo pepper

8 thin chicken cutlets (about 2 ounces each) pounded to 1/4-inch thick

2 bunches Tuscan kale, thick stems stripped

1 ounce Parmesan, shaved, plus more for serving

Heat grill or grill pan to medium-high. In large bowl, combine lemon juice, 1 tablespoon oil, oregano, garlic powder, Aleppo pepper, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Add chicken and toss to coat. Let sit 3 minutes (resist marinating longer, as the lemon juice could start cooking the chicken).

In second large bowl, toss kale with remaining 2 tablespoons oil and 1/4 teaspoon each salt and pepper.

Grill chicken until charred and cooked through, about 2 minutes per side; transfer to plates. Grill kale, turning often, until charred and just tender, 3 to 4 minutes total; transfer back to bowl. Grill lemons, cut sides down, until charred, 1 to 2 minutes.

Squeeze half of grilled lemon over kale and toss to combine, then toss with Parmesan. Serve over chicken with additional shaved Parmesan and grilled lemon halves.

Prep step: Strip kale leaves by holding the end of each stem and pulling each side down and off in one motion, or fold like a closed book (think of the stem as the spine) and cut away the leafy part.

Poblano and Black Bean Loaded Baked Potato

Mike Garten. Food Styling: Rebecca Jurkevich. Prop Styling: Lis Engelhart.

Poblano and Black Bean Loaded baked potato

4 medium russet potatoes (about 8 ounces each), scrubbed and dried

2 poblano peppers, cut into small pieces

15.5-ounce can black beans (including liquid)

1/2 teaspoon ground cumin

1/4 teaspoon smoked paprika

1/2 teaspoon lime zest, plus 2 teaspoons lime juice and more for serving

1 large plum tomato, seeded and chopped

Grated cheddar for serving

Heat oven to 400 F. Prick potatoes and microwave on high 10 minutes. Brush potatoes with 1 tablespoon oil, sprinkle with 1/4 teaspoon kosher salt, place directly on middle oven rack (with baking sheet on rack below to catch oil drippings), and bake until tender, 18 to 20 minutes.

Meanwhile, heat 1 tablespoon oil in large skillet on medium. Add peppers and cook, covered, stirring occasionally, until tender, 5 to 7 minutes; transfer to plate.

To skillet, add black beans, cumin, smoked paprika, and 1/4 teaspoon salt and cook, stirring occasionally, until beans are slightly thickened, 4 to 5 minutes. Fold in poblanos.

In bowl, combine sour cream and lime zest. In second bowl, toss tomato with lime juice and a pinch of salt.

Split potatoes, top with cheddar if desired, then top with beans, tomatoes, and sour cream. Sprinkle with additional lime zest if desired.

Best Seared Salmon with Charred Green Beans

Mike Garten. Prop Styling by Chr

Seared Salmon With Charred Green Beans

2 tablespoons, plus 2 teaspoons olive oil, divided

1 1/4 pound-skinless salmon fillet, cut into 4 portions

1 pound green beans, trimmed

4 cloves garlic, smashed and thinly sliced

1 small red chile, thinly sliced

2 tablespoons capers, drained, patted dry

Lemon wedges, for serving

Heat 2 teaspoons oil in a large skillet on medium-high. Season salmon with 1/2 teaspoon each salt and pepper, add to skillet, flesh side down, reduce heat to medium, and cook until golden brown and just opaque throughout, 5 to 6 minutes per side.

Heat remaining 2 tablespoons oil in a large cast-iron skillet on medium-high. Add green beans and cook until browned, 2 1/2 minutes. Turn with tongs and cook until browned and just barely tender, about 3 minutes more.

Remove from heat and toss with 1/4 teaspoon salt, then garlic, chile, and capers. Return to medium heat and cook, tossing until garlic is golden brown, 1 to 2 minutes. Serve with salmon and lemon wedges if desired.

February 15, 2023

Healthy Diet Tips: 5 Things To Remember While Putting Together A Wholesome Breakfast

Weekday mornings can be definitely hectic. In between, having all set for function and finishing our everyday chores, we frequently give our breakfast a skip. But it is not at all a healthier apply, states every single professional from throughout the world. By now, we have heard a ton about its great importance for our general nourishment. Breakfast is referred to as the most vital meal of the working day and for all the suitable factors. Having a healthful breakfast sets the tone for the working day and gives your system with the gas and nutrients it requires to purpose properly. Let us glance at some of the significant wellbeing added benefits of acquiring a wholesome breakfast in the morning.

Also read through: How To Make Sooji Cheela: An Quick Breakfast That Is Certain To Delight

Here Are 5 Overall health Gains Of Acquiring Nutritious Breakfast:

1. Raise Metabolic rate

Just one of the important advantages of having breakfast is that it leap-begins your metabolism. After fasting overnight, your body requirements the energy to get going in the morning. Feeding on breakfast offers that power and assists your human body melt away energy more successfully through the working day. In fact, research have revealed that folks who take in breakfast are likely to have a reduced system mass index (BMI) than individuals who skip it.

2. Regulate Blood Sugar

Eating a balanced breakfast that features protein, nutritious fat, and advanced carbs can also assistance regulate your blood sugar ranges. This can support stop mid-early morning crashes and minimize your hazard of creating form 2 diabetes.

3. Better Memory

A healthful breakfast is recognised to increase your cognitive functionality and temper as effectively. Many experiments have shown that individuals who take in breakfast conduct superior on memory and focus tasks and are a lot less most likely to knowledge temper swings and irritability.

4. Endorse Weight Loss

As described earlier, a wholesome breakfast, with the suitable quantity of protein, fibre and many others. can help advertise digestion and rate of metabolism. These factors additional assist intestine health and fitness and support us maintain a balanced weight. Many scientists have even more shown that consuming standard breakfast is joined to lessen concentrations of chubby and obesity. A protein and fibre-rich breakfast retains you full for for a longer time, that means you are considerably less possible to practical experience hunger pangs through the working day.

5. Support Make Nutritious Foods Alternative

Consuming breakfast can aid you make healthier food items options all through the day. When you skip breakfast, you are a lot more most likely to come to feel hungry. This will make you get to out for unhealthy treats or overeat at your subsequent food. By starting up your day with a wholesome breakfast, you happen to be more probable to make aware alternatives about what you try to eat during the day.

This delivers the question – what do you mean by healthful breakfast? Right here, we curated a record of ideas that will support you place jointly a food that is healthful to the core.

5 Nutritious Food plan Suggestions To Bear in mind Whilst Putting Alongside one another A Healthy Breakfast:

1. Prioritise Protein

A breakfast that is substantial in protein can assist you come to feel entire and pleased all over the day. Some very good resources of protein to consist of in your breakfast might be eggs, Greek yogurt, cottage cheese, or nut butter.

Also read through: 6 Ideal Non-Meat Resources Of Protein For Vegetarians

2. Select Total Grains

Alternatively of refined grains like white bread or sugary cereal, decide for complete-grain possibilities like oatmeal, full wheat toast, or quinoa. These will deliver you with a lot more fibre and vitamins and minerals, and aid you come to feel full for for a longer time.

3. Include Fruits and Veggies

Adding some fruits or greens to your breakfast can offer you with a wide range of natural vitamins and minerals. Consider adding some spinach or bell peppers to your omelette, or topping your oatmeal with some berries or sliced banana.

4. Limit Added Sugars

Many breakfast foodstuff can be significant in added sugars, which can contribute to bodyweight achieve and other overall health issues. Attempt to pick alternatives that are lower in sugar, or sweeten your food naturally with fruit or a modest sum of honey.

5. Be Mindful of Portion Dimensions

It truly is uncomplicated to go overboard with breakfast meals like pancakes, waffles, or muffins. Pay out awareness to portion dimensions, and test to balance out your meal with some protein and veggies to help hold you total and pleased.

By preserving these tips in mind, you can develop a healthier and gratifying breakfast that will help you remain energetic all through your day. Try to eat healthier, remain in shape!

Disclaimer: This written content including assistance supplies generic information only. It is in no way a substitute for capable health-related view. Normally seek advice from a professional or your have health care provider for extra facts. NDTV does not declare obligation for this information and facts.

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February 14, 2023

Nutritionist’s tips on curating a cancer-fighting diet

Various possibility components for cancer fall outdoors of our management — from age to gender to genetics — yet diet plan is one part of our lives we can management to minimize cancer threat. Adhering to a nutritious eating plan is a single of the most efficient strategies to raise in general wellness and cut down the chance of acquiring most cancers, claims Andrew Woodward, MS, RD, CSO, an oncology nutritionist at Loma Linda College Most cancers Centre. For February’s Cancer Prevention Awareness Month, Woodward imparts prime nourishment suggestions for these in search of to lessen their hazard of producing cancer.

Woodward claims adopting a versatile Mediterranean eating plan is one particular of the healthiest means to eat, and it also reduces most cancers hazard and supports coronary heart well being. The Mediterranean diet plan is not the most recent “diet” pattern for weight reduction, he claims, but relatively a model for wholesome having that has been followed for countless numbers of yrs. It emphasizes wholesome meals that supply vital vitamins, minerals, and other by natural means happening compounds that market superior health, this kind of as phytochemicals in fruits and vegetables. In addition, Mediterranean diet program meals are inclined to be higher in fiber and consist of healthy fats even though restricting sodium, extra sugars, and saturated fat.

Healthier fats these kinds of as olives and olive oil, avocados, nuts, and seeds engage in a considerable purpose in the Mediterranean eating plan, though fewer healthy fats from pink meats, dairy, and processed meals this sort of as baked items just take a backseat. This diet’s main sources of protein include things like seafood, legumes (beans, peas, lentils), nuts, and seeds.

Examine a lot more: Your Seasonal Manual to Most cancers-Battling Meals

The Mediterranean diet regime is commonplace in numerous Blue Zones — areas in which folks live more time than typical. Individuals can modify the fundamental Mediterranean food plan, utilizing it as a template whilst building changes to meet up with modern and personal wants, Woodward suggests. For case in point, the food plan can lean extra towards lower-carb or accommodate vegetarian and vegan food items options.

Visualizing the breakdown of a Mediterranean diet-design and style food can enable. Woodward suggests starting up with a nine-inch plate for portion management. Fill fifty percent of the plate with greens, a quarter with protein, like fish or beans, and the final quarter with minimally processed starches or carbohydrates these kinds of as brown rice, whole-grain pasta, or complete-grain bread. Additionally, Woodward suggests a defining characteristic of the Mediterranean diet is cooking with olive oil.

Extra virgin olive oil is created with the initially press of the olives. Woodward states it is packed with polyphenols — compounds that exert anticancer consequences via most cancers cell destruction or removing by modifying signaling pathways, inhibiting cell cycle functions, and other mechanisms. Oleuropein, an additional compound in the oil, spurs antioxidant action and may possibly stimulate the immune system, which is important for most cancers prevention. Last but not least, the oleocanthal ingredient in olive oil also appears to be to provide anti-inflammatory positive aspects. The American Institute for Cancer Exploration identifies inflammation as 1 of the crucial “enabling qualities” of cells buying hallmarks of cancer.

Whilst olive oil contains all these gains, taking additional spoonfuls of it independently only provides unwanted energy, Woodward claims a better use of olive oil is to use it as a condiment in food stuff preparing. As a substitute of making use of other oils, this kind of as vegetable oil, well-known in the U.S., Woodward urges opting for olive oil. He claims top quality olive oils come not only from Italy but also locations like California, Spain, and Portugal. He adds that olive oil has a small smoke level, which means it loses its useful attributes when heated previously mentioned 350 degrees Fahrenheit. He advises utilizing canola or avocado oils when cooking at greater temperatures.

Greens characterize the major proportion of food groups that make up the Mediterranean diet. Woodward suggests greens are prosperous in phytochemicals — strong compounds that aid struggle cancer and lower the threat of its improvement. For case in point, cruciferous veggies like broccoli, brussels sprouts, cabbage, cauliflower, and kale include phytochemicals known as glucosinolates. Upon planning and use, the glucosinolates in cruciferous vegetables crack down into biologically energetic compounds with anticancer consequences, this sort of as sulforaphane, which deactivates carcinogens.

Woodward encourages curating the plate with colorfully mixed veggies, from dark leafy greens like kale, to reds like tomatoes, and oranges in carrots. Consuming full, vibrant fruits as treats in between meals can also give far more phytochemicals, he suggests. For example, a phytochemical identified as anthocyanin that lends fruits like grapes and berries a dim purplish-purple hue also serves as a strong anti-inflammatory compound.

Browse more: 7 meals to struggle most cancers, heart illness and improve wellbeing

“For numerous People in america, a predictable misunderstanding on the Mediterranean eating plan is that the portions of carbs like bread and pasta are significant and dominant,” Woodward states. “In fact, the dominant food items of this diet are truly olive oil and plant-centered foods.”

He adds that quite a few men and women pair a Mediterranean diet regime with common work out to lose bodyweight. This endeavor is very important in reducing cancer chance considering the fact that currently being overweight is the second top threat element for the progress of many cancers.

“It’s not about how significantly you shed, it’s about how much you retain off,” Woodward states. “Some other weight loss plans are not sustainable in that feeling, while the Mediterranean diet program is sustainable. The Mediterranean food plan blends alongside one another all of these cancer-fighting aspects.”

To understand additional about cancer-specific nutritional solutions and methods, take a look at lluh.org/cancer-heart/sufferers-households/your-wellness-crew#diet or get in touch with 1-800-782-2623.

February 13, 2023

Tips to increase food safety during The Big Game

DAYTON, Ohio (WDTN) — Individuals gathering for celebrations throughout any getaway or celebration ought to be careful of how foodstuff is ready and what the dangers are when it comes to presenting the meals.

Greene County Public Well being is issuing a warning for those people looking to acquire for the celebration of The Major Game. There are some tips the office is presenting to the general public to reduced the possibility of getting sick.

Laurie Fox is the community information and facts officer for Greene County Public Wellness on strategies for a range of groups.

When you are in the kitchen area preparing foodstuff to serve to possibly on your own or your team, it is prompt that you clean your arms for a bare minimum of 20 seconds.

“You want to make confident when you are handling uncooked meat or poultry, you want to make absolutely sure you wash your fingers,” Fox stated. “That is vital in just about nearly anything we do these times to preserve ourselves risk-free and healthful.”

Soon after washing your arms, earning absolutely sure you have a clean surface area is significant also. No issue what surfaces you will be making use of to either slash something, like meat or touching a area, like a countertop or stovetop, it need to be thoroughly cleaned.

Fox claims, “Clean and sanitize surfaces when you’re getting ready your foodstuff soap, water and sanitizer to make absolutely sure that region is clear.”

To make positive the chance of having ill is lowered, if not eradicated, you must maintain in thoughts about holding all goods of the very same together. Fox clarifies that if raw solutions are blended with cooked, the threat for cross-contamination can boost.

“You want to use individual slicing boards, plates, and utensils to steer clear of that cross contamination concerning raw meat, poultry, and food items that are completely ready to try to eat.”

Right before you provide the food items to anyone, it is recommended that you examine the interior temperature of your dish and shop it adequately. Right after your foodstuff has finished cooking, you can position a food stuff thermometer to check and see the temperature. When the meals is finished and you have concluded your feeding on, the important to make sure the food items stays excellent is placing it within of the refrigerator.

Foods really should in no way be left out at home temperature for far more than 2 several hours or the hazard of food items poisoning could arise.

February 12, 2023

Top 10 Tips for Good Health

Some lifestyle choices can make a big difference when it comes to your mental and physical well-being and the quality of your life. Here are the top 10 tips for good health and longevity.

Staying healthy involves making certain choices. And many of those choices are in your hands. Of course, your age, family history, and genetic makeup can influence your health and make you more prone to certain conditions.

There are also many factors that you can control — many of which play a key role in keeping you healthy and helping you live a long, productive life.

Let’s look at 10 science-backed healthy choices you can make to help you thrive throughout your life.

If you want to feel healthier, more energized, or in a better mood, get moving. Regular exercise can benefit both your physical and mental health in a multitude of ways. And, you don’t need to run a half-marathon or sweat it out at the gym for hours every day to reap the rewards.

According to the U.S. Department of Health and Human Services, if you’re an adult, just 150 minutes of moderate-intensity aerobic activity a week, or 75 minutes of vigorous aerobic activity a week, can positively impact your health.

That breaks down to around 22 minutes a day of moderate-intensity exercise, like brisk walking, dancing, cycling, or even doing yard work or household chores. As long as you’re moving and not sitting still, it counts.

Regular physical activity can positively impact your health in many ways. For instance, it can:

Improve your heart health: Exercise benefits your heart health, and having a stronger heart can help lower your risk of cardiovascular disease.
Boost your brain health: Regular exercise may help improve your cognition and reduce the risk of dementia.
Improve your mood: Physical activity has also been shown to reduce the risk of depression and anxiety.
Help with weight management: When you move your body, you burn more calories than you would if you were inactive. Burning more calories each day can make it easier to lose weight and keep weight off.
Strengthen your bones and muscles: Being physically active can keep your bones and muscles strong and make it easier to move around easily, even as you age.
Reduce the risk of chronic diseases: Staying active may help lower your risk of developing type 2 diabetes and several types of cancer.

Whole foods are foods that haven’t been heavily processed or altered. They don’t contain a lot of added chemicals or artificial ingredients to help them taste good or give them a long shelf-life.

In general, whole foods are healthier for you and provide your body with more vitamins, minerals, and essential nutrients than processed foods. Because they are more nutritious, whole foods give you more energy and possibly lower the risk of many types of health issues.

Processed foods are often unhealthier than whole foods because they tend to be higher in certain ingredients such as:

Eating too much processed food and not enough whole foods can be harmful to your health. That’s because you won’t be getting enough of the nutrients your body needs. Instead, you’ll be eating higher amounts of sugar, salt, unhealthy fats, or other ingredients that don’t provide much nutritional value.

According to scientific research, poor nutrition can increase your risk of:

Smoking is the leading cause of preventable death in the United States. According to the CDC, tobacco use accounts for nearly 1 in 5 deaths in the U.S. each year. In fact, it’s estimated that smokers, on average, die about 10 years earlier than nonsmokers.

Smoking can damage nearly every organ in your body and significantly increases your risk of:

Heart disease: According to scientific evidence, tobacco is the leading cause of premature death from cardiovascular disease.
Stroke: Smoking damages your blood vessels, making them stiffer and narrower. This not only increases your risk of a heart attack but can put you at a higher risk of a stroke, too.
Respiratory diseases: The damage caused by smoking to the airways and air sacs in your lungs greatly increases your risk of chronic obstructive pulmonary disease (COPD).
Lung cancer and other cancers: Approximately 80{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} of lung cancers can be attributed to tobacco use. According to the American Cancer Society, smoking can also increase your risk of many other types of cancer, including cancer of the bladder, mouth, stomach, pancreas, and colon, among others.

If you smoke, quitting is the most important step you can take to improve your health, no matter your age or how long you’ve smoked. Quitting smoking can add years to your life, and the positive effects of quitting will continue to increase the longer you remain a nonsmoker.

Talk with your doctor about quitting. They can help set you up for success, and prescribe smoking cessation medications, if necessary, to help you quit nicotine for good.

Sleep is vital for every process in your body. Sleep is a time for your body to repair cells and restore energy. Your brain also performs many essential functions while you’re sleeping, like storing information, removing waste, and strengthening nerve cell connections.

How much sleep you need depends on your age, but for most adults, the CDC recommends at least 7 or more hours of sleep each night. Children and older adults typically need more sleep.

If you don’t get enough sleep, your body will have a harder time working properly. Sleep deprivation can increase your risk of:

So, how can you ensure you get enough sleep? Some things that may help include the following:

Create a quiet, dark, comfortable sleep environment: Use an eye mask or black-out curtains to block light, turn down the thermostat — a temperature between 60°F to 67°F (15.6°C to 9.4°C) — is best for sleeping, and make sure your mattress and pillows are comfortable. Use earplugs if you need to block out noise.
Avoid screen time before bed: Many electronic devices emit blue light that can keep your brain alert, making it harder to fall asleep. Turn off these devices at least an hour before you go to bed.
Create a relaxing bedtime routine: Instead of watching TV or working on a computer, do something to help you relax. Take a warm bath or shower, try gentle stretches, read a book (not an e-reader), or try meditation or breathing techniques.
Limit your caffeine, alcohol, and nicotine intake: Avoid drinking alcohol or smoking within 4 hours of going to bed as both substances can negatively impact your sleep. Limit your caffeine intake to the morning hours.
Try a natural sleep aid: If you find it difficult to switch your mind off at night, try a natural sleep aid like melatonin, valerian root, or glycine.

Drinking enough water each day is key to good health. Your body needs water for many important functions, like maintaining your body temperature, aiding digestion, keeping your organs working properly, and delivering nutrients to all your cells.

Staying hydrated also keeps your brain working well. When you don’t take in enough fluid, you may feel tired, have trouble concentrating or focusing, and experience headaches and mood changes.

You’ll typically need to increase your water intake if you:

exercise or exert yourself
live in a hot, dry climate
spend time outdoors in the sun, especially in warmer weather
have a fever or lose fluids through vomiting or diarrhea
are pregnant, breastfeeding, or chestfeeding

Make water your go-to beverage. Avoid sodas and energy drinks which typically contain a lot of added sugars and extra calories.

To add some flavor to your water, try squeezing a lemon, lime, or orange and adding the juice to your water. You can also add a few cucumber slices, or try adding mint or basil leaves.

While an occasional alcoholic drink likely won’t affect your health, drinking too much alcohol can take a heavy toll on many of your organs.

Overconsumption of alcohol can damage your liver, brain, and heart, and also increase the risk of several types of cancer, including breast, colorectal, and liver cancer. Heavy drinking can also negatively impact your mental health.

So, at what point does drinking become harmful to your health? According to the U.S. Department of Health and Human Services, moderate drinking is classified as:

up to 1 standard drink per day for women
up to 2 standard drinks per day for men

Preventive care is the care you get from your doctor to stay healthy. While you may typically think of your doctor as the person you see when you’re ill, your doctor also plays a key role in keeping you healthy and preventing you from getting sick or developing a chronic disease in the first place.

By being proactive and focusing on preventive care, you and your doctor are more likely to catch early warning signs of certain diseases before they become more serious. You can then take steps to address these issues when they’re easier to treat and the outcomes are more likely to be positive.

When you make an appointment to visit your doctor for an annual checkup, it may include:

Depending on your age, family history, and other factors, your doctor may also order specific screenings, such as:

One of the advantages of preventive care is that your doctor will screen you for several key measurements, including your:

If any of these numbers are outside the recommended range, you and your doctor can discuss what needs to be done to address this issue. Your doctor can put together a treatment plan that’s right for you and will monitor you to ensure your numbers are moving in the right direction.

Being aware of issues related to these key metrics early on, before they cause other problems, can help you make the right lifestyle changes to improve important aspects of your health. In many cases, health conditions like hypertension or high cholesterol may not cause any symptoms until later on, when more serious — possibly life threatening issues — start to arise.

If lifestyle changes don’t help enough, your doctor may decide to prescribe medications to help reduce the risk of potential complications.

Stress is a normal part of everyday life and, when it’s short-lived, it can be useful. But, chronic stress can affect you mentally, physically, and emotionally. Research has shown that high levels of ongoing stress have been associated with an increased risk of:

high blood pressure
heart disease and stroke
depression
a weakened immune system

Although stress is often unavoidable, you do have a choice in how you handle it. Just as your body has a stress response, it also has a relaxation response, which is characterized by lower blood pressure, slower breathing, and a reduced heart rate.

Some types of activities that may help bring about a relaxation response involve:

Breathing exercises: A technique called diaphragmatic breathing has been shown to help lower stress hormones, reduce blood pressure, and regulate other bodily processes.
Progressive muscle relaxation: Progressive muscle relaxation is a technique where you tighten and then relax each muscle group in your body, one at a time, in a specific pattern.
Exercising: Physical activity releases endorphins in your brain, one of the feel-good hormones. These chemicals can help relieve pain and also reduce stress and boost your mood.
Being creative: According to research, creative arts like drawing, painting, coloring, writing, dancing, and listening to or playing music have the ability to boost your mood and ease stress and anxiety.
Yoga or tai chi: The slow, mindful movements and stretches that are part of yoga and tai chi help relieve muscle tension while encouraging mental and physical relaxation.
Meditation: Mindfulness meditation may help reduce the inflammatory response caused by the stress hormone, cortisol.

If you’re sexually active or have been in the past, it’s important that you’re proactive about getting screened for sexually transmitted infections (STIs).

Some sexually transmitted diseases don’t cause noticeable symptoms until weeks, months, or possibly even years later. By then, you may have passed it on to someone else. And, it may also be harder to treat the disease when it’s not caught early. That’s why it’s important to get tested often.

Communication is key when it comes to safe sex. Talk openly with your partner about your sexual past and any STI diagnosis you’ve had. Before having sex with a new partner, consider getting tested for STIs, along with your partner, and discuss your barrier method preferences.

To reduce the risk of contracting HIV, you may want to consider:

pre-exposure prophylaxis (PrEP), available as the brand name pills Truvada and Descovy, this antiretroviral medication is taken before possible HIV exposure
post-exposure prophylaxis (PEP) is a medication that can be taken after possible HIV exposure

You can also reduce your risk of some other STIs by getting vaccinated against:

Your health plays a crucial role in how you feel and live each day. If you’re stressed, tired, or not feeling well, it’s not easy to be the best version of yourself and to give those around you the time and attention they need.

In order to thrive and lower your risk of chronic disease and illness, there are many choices you can make today and every day to give yourself the best shot at living a long, active, and healthful life.

February 11, 2023

Daily Dose – 8 Tips to Kick-Start Kids’ Heart-Healthy Habits

Start off little ones with healthy practices youthful, thinks Lisa, mom to two-and-a-fifty percent-year-old Jacob, a individual at Atrium Health and fitness Levine Children’s Mountain Island Pediatrics. Lisa produces routines that make Jacob as healthful as possible. But Jacob does not know that. He just knows that he’s obtaining entertaining.

“Make a video game out of wholesome habits and even make up foolish tracks about what you are performing,” Lisa claims. “It’s all about your mindset and the way you search at items. Your youngsters will select up on your energy.”

For physical exercise, Lisa and Jacob have dance get-togethers and video games of chase. For healthful feeding on, Jacob will help in the kitchen and loves hoping meals he makes.

These kinds of things to do assist kids make coronary heart-healthy habits when they are youthful, and these habits can enable keep them nutritious all over their life. This has hardly ever been more vital. Pediatricians are viewing youngsters get hazard things for coronary heart sickness at more youthful and young ages, owing to improved display screen time and processed meals. With a collection of small changes, on the other hand, moms and dads can set young children up for a life span of wellness.

“Starting coronary heart-healthful routines when children are youthful will enable make them experience superior when they are carrying out things to do in fitness center class. It’s going to make them snooze much better at evening. It will aid them be properly rested in the daytime,” claims Dr. Ranya Chakra, a pediatrician at Atrium Well being Levine Children’s Rock Hill Pediatrics. “With healthful taking in, exercising and sleep, we’re setting children up for a lifetime of healthiness.”

Chakra offers 8 guidelines to produce heart-balanced routines for little ones in strategies that are fun, beneficial and even delectable.

1. Model very good conduct

Lisa likes Jacob to see mom and dad snacking on new meals right before he tastes them for the to start with time. They’ll speak about the food stuff, exactly where it arrived from and what it tastes like. This can make Jacob additional eager to consider that food items, much too.

“We simply cannot hope young children to do things that we really don’t do,” Chakra states. “The far more that young ones see mothers and fathers having nutritious foodstuff, the additional they’ll want to emulate them.”

2. Start out with modest aims

“Healthy habits get started with tiny changes,” Chakra suggests.

Perhaps one particular week, the purpose is for everybody in the family to eat a person a lot more vegetable a day. Probably it is to be exterior for 30 minutes every day. Possibly it is a lot less time in front of a monitor. Get started with minor modifications that market a wholesome way of living and can be easy to undertake. Taking pictures for perfection can make the hard work additional disheartening than motivating.

3. Inspire nutritious consuming at mealtime

“It’s important to have a meal at the desk, when every person arrives collectively with no interruptions,” Chakra states. In other words, no telephones or screens.

Aim mealtimes on discussions and learning about each other’s times. Make it possible for kids to take in what they want without contacting interest to what they try to eat, nor demanding that they complete everything on their plate. Just one rule Chakra encourages is to permit seconds, but seconds can only be for vegetables.

“Whatever the kids have on their plate is what you want them to take in, and you give them the means to select what they want from a plate that will make them a healthier individual,” Chakra claims.

4. Make training pleasurable

Exercise shouldn’t sense like a punishment. Make it some thing favourable. Possibly it’s a household stroll, scavenger hunt or sport in the backyard. It’s possible it’s having the doggy for a walk. Or probably it’s getting a new use for monitor time.

“I know that display screen time has grow to be the bane of pediatricians’ existence since of how significantly our children depend on it, but you can use it for work out,” Chakra claims. “Tell young children to look at out YouTube dance movies or maybe obtain a Zumba class to do collectively.”

Work out does not have to commence with hour-extensive workouts. As an alternative, get started with just 15 or 20 minutes and go gradual. Make from there.

5. Involve young ones in grocery purchasing and cooking

Involving young ones in meals conclusions can make them extra likely to try out new foodstuff. It’s possible just about every 7 days, a little one can pick out a new flavor, possibly a new fruit or vegetable, for the family to attempt. Alongside one another, you can opt for a recipe and prepare the food. This offers children possession in their foods decisions, even though encouraging them to embrace new meals and dishes.

“Having Jacob concerned with cooking gets him additional energized about the food items,” Lisa states. “It will make him happy that he ‘made’ the merchandise and gives him a sense of control and empowerment.”

6. Feel of creative benefits (that aren’t food stuff)

Chakra encourages family members to develop fun competitions with incentives attached. Probably the man or woman who completes an hour of exercise a day wins a prize at the finish of a week, or the human being who eats an more vegetable each individual working day wins a prize. Probably the little ones even contend with their mother and father.

“Make it household-centered time. If children see the ways that their dad and mom are building on their own nutritious, they’ll want to make by themselves healthy, much too,” Chakra suggests. “Offer rewards with incentives – but really do not make the incentives foods.”

7. A Shortcut: Think 5-2-1-

Atrium Health Levine Children’s, along with local community companions, potential customers a Healthful Alongside one another initiative. Adhering to these recommendations – and even using measures towards following them – can support your youngster get started heart-healthier practices.

5 – Take in at minimum 5 servings of fruits and veggies every working day.
2 – Limit leisure display time to much less than two several hours for every working day.
1 – Be physically energetic for at minimum one particular hour per day.
– Stay away from sugary drinks, and as a substitute goal for water or lower-unwanted fat milk.

Need to have inspiration to get started out? Verify out our method.

8. Know when to see a pediatrician

Some signs and symptoms warrant a stop by to the health practitioner. For case in point, a little one who’s getting rid of weight unintentionally or obtaining to go to the bathroom additional regularly through the night time may well indicate diabetes. Regular headaches could signal higher blood pressure. But even children who are not exhibiting uncommon indicators need to occur in to see a medical doctor at minimum as soon as a yr.

“The pandemic induced a lessen in the prices of once-a-year bodily tests for youngsters and adolescents and we seriously want to get little ones back again into the place of work each and every yr,” Chakra suggests. “During yearly checkups, we go via taking in practices, we go through training and actual physical action, we go by means of faculty efficiency, rest, all that excellent stuff.”

It’s vital to note these suggestions won’t stop congenital heart circumstances or problems that small children are born with. Alternatively, these suggestions are to create wholesome lifestyles that limit the risk of acquiring coronary heart illness later in everyday living. For information and facts on congenital coronary heart disorders, please stop by LevineChildrens.org/Coronary heart.

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