Benefit of Eggs

Eggs are a good source of protein, despite 212 mg of cholesterol in an average large egg. One egg contains 6 gm protein, choline (linked to preserving memory), lutein and zeaxanthin (may protect against vision loss) and the yolk has vitamin D. If you cut back on saturated and trans fat, eating one egg a day is usually okay. If you are concerned, eat egg whites and check with your MD.

Massage and Stress

According to studies at the University of Miami School of Medicine, massage therapy decreases cortisol levels by 31%. Massage also promotes the release of dopamine and serotonin, the “feel good” hormones”, so it is a great stress reducer. For anyone who has ever tried massage therapy, you know the amazing, relaxed “zone” you experience after the session.

Acupuncture and Pain

Acupuncture is an effective alternative choice in the management of chronic pain conditions. According to the National Institutes of Health, there is clear evidence in support of the control of pain and inflammation of chronic conditions and the reduction of stress. It stimulates the body’s natural healing. Many “mainsteam” physicians are recommending it as adjunct therapy to their patients with chronic pain.

Better Sleep Tip

Getting 7-9 hours of sleep each night has been shown to be optimal, but many people either don’t or have difficulty. Adequate sleep helps the brain store memories, improves mood, strengthen the immune system and that’s just for starters. One way to increase sleeping time is to go to bed 15 minutes earlier or get up 15 minutes later each day, until you feel totally refreshed.

Omega-3’s and Healthy Breasts

Here’s another reason for adding oily fish (salmon, sardines), walnuts and ground flaxseed (omega-3’s) in your diet. Dr. Andrew Weil states that not only do they keep inflammation down, but they maintain healthy breast cells, a positive note for women with a family history of breast cancer.

Flexibility and Your Heart

If you can sit on the floor, extend your legs straight out and touch your toes, then your cardiac arteries are probably flexible too. This means less of a chance of a heart attack because flexible cardiac arteries allow for better blood flow. According to the study at the University of North Texas Science Center, you may slow age-related stiffness by doing muscle flexibility exercises.

Today’s Health Tip

The next time you are feeling bloated, try some mild physical activity, like walking or lightly pedaling a bike. The activity increases your heart rate and breathing, stimulating muscle contractions of the intestinal muscles, which clears gas and alleviates bloating. Funny how exercise seems to help almost everything!

Today’s Health Tip

Good news for those who walk, but think they’d receive better benefit from running. According to a Duke University study, brisk walkers who walked 50 minutes 4 times a week decreased their triglycerides by 22%, nearly twice as much as the runners. This may be due to lower intensity workouts using fat for fuel and high-intensity using glucose for quick energy.

Today’s Health Tip

Macular degeneration is central vision loss typically affecting those 50 and older. Begin protecting your eyes now with these prevention tips: don’t smoke, wear sunglasses, eat leafy green veggies, eat fish and nuts with omega-3’s, exercise and keep your weight down to avoid diabetes. There is no treatment to reverse it, so as with everything else in health, prevention is key!

Today’s Health Tip

Acupuncture affects the amount of pain you feel. The needles seem to boost the natural pain-killing amino acid, adenosine. During and immediately after acupuncture, the adenosine levels in the tissues near the needles were 24 times higher than before treatment, according to researchers at the University of Rochester in New York. Many have had success using acupuncture as an alternative therapy for pain management.

Today’s Health Tip

Here is a sobering statistic: the risk of obesity increases almost 25% with each 2-hours of daily television watching. That’s only 2 programs per night and from listening to others talk about “who did what” on the TV shows the night before, I think 2 hours is fairly typical. What else could you be doing?

Today’s Health Tip

Have you had your vitamin D level checked? Vitamin D not only strengthens your bones, it may protect you against heart disease and colon cancer. The most accurate test is 25-hydroxy vitamin D with a normal level of 30-74 ng/ml. If you are staying out of the sun and/or wearing sunscreen to protect against skin cancer (good for you!) have your level checked.

Today’s Health Tip

If you are having difficulty sleeping, avoid caffeine after the morning cup(s). According to Harvard Medical School, caffeine can linger in your body for up to 12 hours. Many people think that they are not sensitive to caffeine, but when they cut it out, they begin to sleep much better.

Today’s Health Tip

We have been programmed to weigh ourselves but waist circumference can be more important than pounds. A large waist can increase your risk of insulin resistance which raises your risk for cardiovascular disease and diabetes. Women should be no more than 35″ and men no more than 40″. So get out the measuring tape…

Today’s Health Tip

Here is another reason to cut down your sugar consumption: sugar added to your food may lower your HDL (good) level and raise your triglycerides. It’s not just the desserts that are a problem, sugar is added in many different forms to many foods. See previous post on May 10.

Today’s Health Tip

One of the ways to master stress is through guided imagery which uses visualization of vivid images in the mind. This mind-body therapy is a form of hypnosis that focuses concentration of our visual mind and autonomic nervous system together to enjoy the benefits of a more relaxed state. Have you tried it?

Today’s Health Tip

Most people think of stress as something that happens to us, an external event, that causes an emotional or physical reaction. Stress is really our internal response to the external event and is within our control. The power is in learning how to master the response to manage the external events.

ARE YOU REALLY HUNGRY?

Do you know the difference between true physiological hunger, the one that nourishes your body and psychological hunger, the one that calls us to the fridge in the evening when we are watching TV? When my kids were young they called physiological hunger “belly” hunger and psychological hunger “mouth” hunger. The reason they chose these names, besides the fact they were easier to say, is because I taught them what each one feels like. “Belly” hunger is your body’s signal that you need to refuel. It’s that uncomfortable, empty feeling IN your stomach, sometimes growling, but not always. It is a physical sensation localized in your stomach, hence, “belly” hunger. “Mouth” hunger on the other hand, is the DESIRE to eat something, or as my kids expressed, “we just want to put some kind of food in our mouth.” It can be triggered by lack of sleep, boredom, frustration, anger, anxiety, etc. The real power comes in identifying the difference between the two. The next time you go to put food in your mouth, stop and ask yourself, “Am I really hungry?” If you truly need to refuel your body, savor each bite. Hopefully, you have made a healthy choice.  But if you decide that your belly really isn’t hungry, take a break. Maybe you’re tired and need a power nap, or bored and need to call a friend and go out. As you start to get in touch with the sensation of hunger and only eat at those times, you will enjoy your food even more. Practice this when you are truly hungry: sit down, focus on the food, and savor each bite, no distractions of TV. Eat only when you’re hungry…and enjoy.

Today’s Health Tip

Fish is the best source of omega-3 fatty acids that can lower triglycerides, increase HDL (the good cholesterol), decrease inflammation and protect our blood vessels. According to Dr. Andrew Weil, the best sources are wild-caught Alaskan salmon, canned sockeye salmon, sardines, herring and black cod.

Today’s Health Tip

How much sleep you get can affect your weight. Research showed that people who slept 5 hours or less had higher levels of ghrelin, the hormone that stimulates hunger and lower levels of leptin, the appetite suppressing hormone, than those who slept 8 hours. How many hours do you sleep each night?