Health Tips

Meditation is a wonderful way to quiet the mind and find peace (and happiness too). Mindfulness has plenty of direct health benefits too. The psychological benefits of reduced anxiety and stress are important in achieving heart, brain and immune system health. Reductions in psychological pain are also apparent and some new studies are suggesting positive cellular level impacts from meditation.

The human microbiome contains an extremely complex interplay of bacteria, archaea, microbes and fungi. Everyone’s gut microbiome is different. This is why people have different reactions to the same foods. Microbiome discrepancies are linked to physical and psychological health concerns such as obesity, diabetes, anxiety and even autism. You can maintain your microbiome through probiotic or prebiotic management. Both can be found in foods or as supplements.

Strength training is not just for bodybuilders; many studies show benefits for aging adults. Lifting weight builds strength, balance and stamina reducing the risk of falls. It also helps maintain bone density, so they’re less likely to break or fracture. A higher muscle mass means you burn more calories simply going about your daily routine. Building muscle also helps your body regulate weight and metabolism. Consult your doctor about any cautions or considerations. It is a good idea to start with a trainer to help you build your practice.

Vitamin C is a water soluble vitamin, and the body does not store it. To maintain adequate levels of vitamin C, people need to consume food that contains it every day. While the amount of C in a slice of orange is enough to prevent scurvy, to achieve the high levels of C needed to fight atherosclerosis (thickening or hardening of the arteries caused by a buildup of plaque in the inner lining of an artery), supplementation of C (together with lysine) is required. Since excess not absorbed into the body is expelled by the urinary tract, split high doses across the morning, midday, and evening. Enjoy the comfort of knowing that vitamin C is supporting your heart health, immunity and oral health. It is also a powerful anti-bacterial, anti-fungal and anti-viral agent.

Calories really do matter. Expending more calories than consumed will typically reduce weight. But it’s better to be mindful of the quality of consumed food than counting each calorie. Dieters often choose to cut high-calorie foods. However, low-calorie replacements may lack substance and only curb hunger briefly. Do not shy from avocados, nuts or other “high-calorie” healthy foods. They will keep you full longer.  Make it a habit to eat healthy, moderate meals and balance these good calories with daily moderate exercise.

Food choices affect our physical body, and nutrients greatly affect brain health as well. Children and young adults require nutrient-dense diets to support cognitive development. In adulthood, a nourished brain helps prevent cognitive decline later in life. Incorporate “brain foods” into your diet:

1. Lean meat or meat alternatives: Protein, zinc and iron
2. Seafood & fatty fish: Protein, zinc, iodine, vitamins D, B6, B12 and fatty acids
3. Dark leafy vegetables: Iron, choline and folate
4. Sweet potatoes: Vitamins A and B6
5. Eggs: Protein, choline and B12

Are you noticing a slowing in your metabolism as you age? While it is nearly impossible to change the body’s natural metabolic response, lifestyle choices can mediate the extent to which it effects your health.

A slowing metabolism as one gets older is normal. Regular exercise is a good way to help regulate the body’s metabolic functions. Metabolism increases during, and temporarily following physical activity. So keep yourself moving!

It’s an unfortunate reality of the global pandemic that many people are choosing to forgo routine health appointments — or worse, that they can’t get them because health care providers and faciliteis are maxed out. But regular physicals, bloodwork and other medical tests are important, as your doctor is looking for changes in your health or signs of trouble. Some medical appointments can be carried out over phone or video chats. Take advantage of these opportunities. Be proactive and stay on top of your health.

The Glycemic Index (GI) measures how food effects blood sugar management. Carbohydrates and sugars are digested quickly and stimulate insulin production to manage blood-glucose levels. Elevated blood sugar levels impact weight management, immunity, cholesterol levels and more. Proteins, fat and fiber tend to have low GI scores. Learn more here.

Holidays are like streetcars – another one is always coming.  Each occasion brings festivities and usually a lot of heavy food.  Don’t let added pounds be the result. If you have strong will-power, use it when tempted with unhealthy choices. Even better, do your family and friends a kindness, and ensure that meals include modest, attractive, healthy options.  Blend the focus on food with an outdoor activity, like going for a walk. Set goals, and keep them realistic.

Who doesn’t love the family pet? And what happens when one is lost? Psychiatrists at the Harvard Medical School report the loss can trigger a prolonged and profound sense of grief, especially in children. They add, “the strong emotional attachment of youngsters to pets might result in measurable psychological distress that can serve as an indicator of depression in children and adolescents for as long as three years or more.” Researchers also learned that the relationship between pet death and increased distress was more pronounced in male than female children regardless of socioeconomic status or previous hardships. If you know a child experiencing complicated grief from the loss of a pet, it helps if they have someone to talk to who can sympathize.

The average human spends a third of life sleeping. Quite obviously then, maintaining healthy habits are just as important during slumber as they are in waking hours. We need sleep to remove toxins and metabolic trash from the brain. Additionally, lack of sleep has associations with obesity, hypertension, diabetes, depression and cardiovascular disease. Make your bedroom a sleep-friendly space. Keep the room cool, dark, and free of the bright displays of clocks or electronic devices. Eat light in the evenings and avoid excess liquid consumption, especially caffeine or alcohol, directly before bed.

Whether it is an office computer, cellphone or television, excessive screen exposure is a health concern. The average person blinks about 15 times per minute. When in front of a screen, this number can be reduced to as low as 2 blinks per minute, causing dry, irritated eyes. Ensure you are taking a minimum 5 minute break away from screens every hour and keep your eyes lubricated with moisturizing eye drops. Many devices also have night shift or blue light reduction modes that make screen brightness less irritating.

Travel is not a selfish act. Travel can ease stress, get you moving, increase socialization and the making of new friends, and provide downtime. These are all very good for your mental and physical health. Assess the risks and benefits of travelling, but do not rule it out. With precautions in place, now might be a better time than ever to travel. Read more.

Conversations on sexual health are not just for teenagers. Regardless of age, sexually-transmitted infections (STIs) and sexually-transmitted diseases (STDs)  are not to be taken lightly. While many can be cured with antibiotics, some may lead to more serious health risks and long-term consequences.. Your doctor can easily screen for common STIs and STDs with a simple urine or blood test. Getting tested before any new sexual partner is good practice. There is no harm in adding screenings to your routine doctor’s appointments.

Dr. David Jenkins , Director of Clinical Nutrition at St. Michael’s Hospital in Toronto, is one notabel researcher among many who have studied the health benefits of almonds. A daily handful significantly decreases the risk of a cardiovascular event. Almonds lower total cholesterol and increase good cholesterol. While nuts are high in fat, their ratio of monounsaturated to polyunsaturated types supports a balanced diet and almonds are a good choice for anyone monitoring their cholesterol. Ensure you are consuming raw or dry-roasted, unsalted, and oil-free almonds.

The late Dr. Robert F. Cathart, an expert of orthomolecular medicine, stressed that patients with asthma have low blood levels of vitamin C. He added,  “A child having regular asthmatic attacks following exercise is usually relieved of the attack by high doses of vitamin C.” Stress of any kind, like that associated with asthmatic attacks, causes a marked decrease in vitamin C in the blood. So adding vitamin C to asthma therapy can often decrease the dosage of drugs prescribed and combat what is depleted in the stress response process. This is important, as long-term use of drugs can lead to later complications.

Waiting for medical test results is often a worrying time. Should you assume that no news is good news? Always follow up to check your test results, even if your doctor’s practice is not call when results are normal. It’s the safest way to know for certain that any abnormal results were not missed. Studies show that health professionals fail to catch and report abnormal results – with some studies showing a failure rate as high as 26%! Ask when you should expect to get test results and don’t be shy about asking to see the report or having your doctor review the results with you. You are your own best advocate.

Let’s take a look at the humble potato. Potato skin is a good source of potassium, vitamin C, B6, and fiber.  Deep-frying does not change the nutritional value very much, but does increase the number of calories per serving and eventual weight gain over repeated consumption. The other problem is the addition of salt. How do you make french fries healthier? Try leaving the skin on, bake them in the oven instead of frying in oil, and seasoning them with herbs and spices instead of salt. You can also try this with other root vegetables! Sweet potatoes, parsnips or carrots to name a few.

Flushing the toilet stirs bacterial water particles from the toilet bowl directly into the air. The bacteria can circulate for several hours before settling on surfaces. Anything you leave out in your bathroom may become contaminated – lotions and products, toothbrushes, towels etc.  Close the lid when you flush to contain bacteria in the toilet bowl where they can settle. It is a worthy habit to avoid the spread of E. coli and other bacterial contaminants in your home.

Lao Tzu, the Chinese philosopher, wrote, “He who knows that enough is enough, will always have enough.” But the Journal of Osteoporosis reports that many elderly people may not get enough calcium, vitamin D, and vitamin K2 to maintain strong bones. A fall or even less drastic events can break a brittle bone. Vitamin D increases the absorption of calcium and K2 directs calcium into bones. Dairy products, leafy greens, canned salmon, and fruits are good food sources. Daily exercise is equally important to maintain mobility and strength.

Mentally-stimulating activities like crossword puzzles are serious exercise for the brain. Our brains fall into routine as our lifestyles do; we can get very comfortable thinking the same thoughts, having the same conversations and engaging in the same activities day after day. Puzzles make us think abstractly and force our brains to form new connections. Not only is this good for neural health, but prolonged participation in mind games and puzzles decreases the risk of dementia and Alzheimer’s disease. Pick up a book of puzzles, whether it be crosswords, word searches, sudoku or anything else. It’s a cheap (and entertaining) investment in your neural health.

This summer, enjoy lots of time outdoors. However, be conscious of the sun’s harsh rays. UV rays omitted from the sun can have dangerous effects on unprotected skin. Ensure you are wearing sunscreen on exposed skin even on overcast days. UV rays are present whether you feel direct sun or not. Wear a hat to avoid burning your scalp and sunglasses to protect your eyes. Of course, seek shade when necessary. Treat burns that do occur with an ointment and keep the skin well-moisturized until healed.

The World Health Organization reports seven million die from pollution annually and that pollution decreases longevity by two to three years. Researchers add that particles under 2.5 microns, which are the size of flecks of soot, can penetrate the blood stream and lead to stroke, heart attack, changes in blood pressure and changes in cholesterol. 

How about some good news for those who enjoy chocolate? A review of ten studies showed that chocolate consumption and the cocoa found in chocolate, was linked to a significant decrease in cholesterol.  But there was one proviso, it must be dark chocolate that contains cocoa. Cholesterol benefits were observed despite the fact that chocolate contains saturated fat and calories. They concluded it was likely due to healthy flavanols in dark chocolate that inhibits cholesterol absorption. So, can you eat dark chocolate and not feel guilty? Yes, but like all things, in moderation.