health education | wellness

Tag: Prevention

  • Top 10 Anti-Inflammatory Foods

    Top 10 Anti-Inflammatory Foods

    Inflammation, as part of the human’s natural defense system, brings extra nutrients and immune cells to a diseased, infected or otherwise injured area of our body. In this way inflammation protects us and helps to repair damaged tissues. But when inflammation becomes chronic due to an overstressed, overweight or nutrient-deficient body, then it not only stops defending, but it also creates a higher risk of inflammatory associated diseases, including heart disease, cancer, arthritis, diabetes, and allergies.

    top 10 anti-inflammatory foods

    Foods that exhibit a high level of phytonutrients and anti-inflammatory properties, when combined with a healthy lifestyle, may reduce chronic inflammation and lessen your risks of disease (Hu, 2014).

    Here are our top 10 anti-inflammatory foods:

    Beets – Beets contain phytonutrients called betalains, which have potent anti-inflammatory and anti-oxidant properties. Sliced thin and lightly steamed (for 15 minutes or less), or grated raw in a slaw, beets combat inflammation and provide essential vitamins and minerals.

    Flax Seeds – This plant-based source of omega-3’s has a normalizing effect on blood pressure and helps maintain cholesterol levels, soothing inflammatory conditions. A tablespoon of the ground seed can be added daily to any grain recipe, such as oatmeal or muffins.

    Collard Greens – The high level of glucosinolates found in collard greens can help lower your risk of chronic disease by supporting the antioxidant and anti-inflammatory system. One to 2 cups several times per week is suggested.

    Extra Virgin Olive Oil – Since olive oil contains an anti-inflammatory specific enzyme, oleocanthal, you can replace butter, lard, and vegetable oils with this naturally anti-inflammatory oil and enjoy its inherent pain relieving capacities.

    Oranges – This beautiful, delicious fruit packs in over 170 different phytonutrients, many of which directly affect inflammation. Oranges mediate the inflammatory response to help treat and prevent chronic disease.

    Berries – All berries, from blueberries and raspberries, to strawberries and blackberries, contain polyphenol compounds, which have direct anti-inflammatory effects on a cellular level. Adding up to a cup of berries per day can boost your chronic disease defenses.

    top 10 anti-inflammatory foods

    Ginger – Valued for centuries for its anti-inflammatory properties, ginger mimics the actions of non-steroidal anti-inflammatory drugs (like Ibuprofen) without the harmful side effects. Grated fresh ginger can easily be added to soups and stir-fries.

    Shiitake Mushrooms – Because they are rich in bioactive compounds, shiitake mushrooms help block the inflammatory stage associated with cholesterol build up while protecting blood vessels. Sautéed or added to soups, shiitakes make a nutrient dense addition to any meal.

    Lentils – Often characterized as the perfect staple food, lentils contain phytonutrients that help lower c-reactive protein levels (CRP), which are used to indicate the extent of inflammation. Lentils make a satisfying meal in a hearty soup, or simmered in curry spice.

    Walnuts – Walnuts contain a unique phytonutrient called quinone juglone, which detoxifies cells and provides circulatory protection with anti-oxidant and anti-inflammatory actions. Also high in omega-3’s, a small handful of walnuts each day may work to calm chronic inflammation.

    References

    Hu, F. (2014). Foods That Fight Inflammation. Retrieved July 2015 from http://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

  • Reverse Obesity in 5 Simple Steps

    Reverse Obesity in 5 Simple Steps

    Obesity is a serious problem and a primary contributor to risk of heart disease, stroke, type 2 diabetes and certain types of cancer. Because so many young people are too obese to join the military, top-ranked generals at the Pentagon even consider the obesity epidemic a threat to America’s national security. The CDC also reports that more than one out of every three people in the USA are obese. Follow these steps to reverse obesity now.

    Stay Active to Reverse Obesity

    Reverse Obesity

    Not only does being physically active help burn calories to ensure that you can do a better job of managing your weight, but it has other benefits as well. Cardio exercise can be a natural mood enhancer and help you sleep better at night.

    Avoid Processed Foods

    Dieting is hard enough when you know what you are eating. But if you buy prepared packaged foods you may have no idea what was used in the recipe. In many cases, processed foods include exorbitant amounts of sodium that is bad for your health and increases unwanted weight gain. So cut down on processed foods to help reverse obesity.

    Satisfy Your Hunger

    Many people who are obese eat all the time but still have hunger pangs, because they are simply not getting enough nutrition. You can eat tons of junk food and still be hungry, whereas eating a healthy, balanced diet of nutrition-rich foods curbs your diet by giving your body genuine nourishment and real sustainable energy.

    Educate Your Children

    One of the main contributors to epidemic obesity is that people are not knowledgeable about proper food choices or healthy habits like daily exercise. So share your knowledge of those things with children so that they will grow up healthier, smarter, and less susceptible to obesity.

    Get a Good Night’s Sleep

    reverse obesity

    While it may sound counter intuitive, sleeping at least eight hours a night can help you control your weight reverse obesity. That’s because a lack of proper sleep disrupts the body’s metabolism and interferes with proper digestion. So get enough sleep and that will actually help you fight unwanted weight gain.

  • Warning Signs of Caregiver Fatigue

    Warning Signs of Caregiver Fatigue

    Caring for others, although rewarding, can be an extremely strenuous experience with caregiver fatigue being a rather common occurrence. Caregivers may not just be physically worn-out, but they may also be emotionally drained or psychologically depleted.

    Warning Signs of Caregiver Fatigue

    Making sacrifices for the benefit of others is noble, but to continue in a sustainable way, you also need to make sure than you take care of yourself and your own health and well being. So here is a list of telltale warning signs of caregiver fatigue that can help you realize when fatigue is setting in, so that you can do what is necessary to recharge your batteries, rest, and recuperate.

    Warning Signs of Caregiver Fatigue

      • You have less energy to do the things you typically enjoy, or you are losing interest in the activities you normally enjoy.
      •  You are more susceptible to getting sick, coming down with colds and flu, or you feel achy and grouchy all the time.
      • Even if you take some “me” time and rest or have a nap, you still feel tired-out and exhausted.
      • Your schedule is so hectic that you have to skip things that are really meaningful to you – or you feel like you are constantly in a state of emergency and chaos.
      • Although you are devoted to caring for others, you are not feeling rewarded and satisfied from that endeavor.
      •  You overreact to situations and lose your cool, or those you are trying to care for make you feel irritated and upset.
      •  You are eating, drinking, or otherwise overindulging in ways that are unhealthy and not like your normal behavior.
      • You toss and turn at night or have frequent nightmares.
      • Your appetite is not healthy enough and you are skipping meals and losing more weight than is healthy – for example, more than two pounds per week.
      • Resentment or jealousy or anger are emotions that you feel more and more, despite having many things for which you actually feel grateful.

    If you notice that you are starting to register any warning signs of caregiver fatigue – or multiple symptoms on this list – seek the support and help of others. Talk to your doctor, for example, and set aside time to heal and refresh yourself so that you can continue to serve as a caregiver without neglecting your own important care. For more information, check out this great resource on HelpGuide.org.