Weekly Health Tips

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September 2018

Fit but fat not true! Study of 90,000+ women for 24 years "healthy but obese" women 39% higher risk of cardiovascular disease. Lancet Diabetes & Endocrin., 5/18

Even if a person only smokes occasionally, there is a 1/3 higher mortality rate than if he or she had never smoked. BMJ Open, Dec. 2017

A study in France showed to decrease dementia: reg exercise, BP < or = 120/80, cholesterol < 200, BMI < 25, no smoking, blood glucose < 100, fruit/vegetables 3x daily. JAMA, 9/18

 

August 2018

Feelings of loneliness may increase your risk of heart disease later in life by nearly double. Mind, Mood, Memory, August 2018.

Studies suggest isolated, lonely people have a higher risk of heart attack or stroke. Make new connections, join a class, volunteer! Harvard Heart Letter, 8/18

Chances of dementia after age 70 decrease even with simple activities: playing board games, reading. Watching TV, shopping did not help. JAMA Psychiatry, 5/30/18

Fish oil supplements do little to help patients prevent heart disease, stroke or dry eye problems. JAMA Cardiology, Jan. 2018

Stress makes cortisol leading to weight gain, elevated blood sugar, blood pressure and GI problems. Affects seniors, athletes and overworked the most. Low carbs = cortisol levels stay high. Environmental Nutrition, June 2018

 

July 2018

Sugar is not the cause of cancer directly, but it raises blood sugar quickly, producing extra insulin which does stimulate cancer cell growth. Environmental Nutrition, June 2018

Save money! Americans waste 30% of food purchased, mostly fruits & veggies. Buy only what you can eat this week! Environmental Nutrition, Aug. 2018

Recent research confirms that the strengthening, enhancing & organization of both old and new memories occurs while we sleep. Mind, Mood & Memory 6/18

People who eat leafy greens daily are less likely to have age-related dementia. Neurology, Jan 16, 2018

 

June 2018

Nearly half of added sugars come from sugar-sweetened soda, fruit drinks, sports/energy drinks, sweetened teas & coffee. Env. Nutr. Jun 2018

Americans get 61% of calories from highly processed food. Each 10% increase leads to 12% increased risk of cancer. Env. Nutr. June 2018

Even short bouts of exercise - 5-10 min accumulated during the day improves health & mortality rates. Journal of the American Heart Assoc. (JAHA) 3/20/18

Persons active in reading/writing/similar activities had 32% lower memory decline than those who didn't. (R. Wilson, Ph.D., Rush Alzheimer's Disease Center, Chicago.)

 

May 2018

Chronic inflammation as well as diets low in fiber linked to higher risk of colorectal cancer, 3rd most common cancer in U.S. Tufts Health & Nutrition Letter, 6/18

Avoiding gluten not healthful if no celiac disease or true gluten sensitivity. May make it more difficult to get enough fiber. Env. Nutrition, 6/18

A large study in Japan of 60,000 persons found people who ate slowly compared to those who gulped down food were 42% less likely to be obese. BMJ Open, 2/18

High levels of insulin (but not sugar) seem to promote cancer growth, but high levels of sugar promote secretion of insulin! Env. Nutrition, Jun 2018

Vitamin K may protect against osteoarthritis, w/ foods such as green leafy vegetables, broccoli & brussel sprouts, not supplements. Tufts Health/Nutrition Letter 5/18

 

April 2018 

Whole grains contain nutrients that dampen the oxidation and inflammation that contribute to many chronic diseases. Harvard Heart Letter, April 2018.

Eating 4 servings of whole grains a day lowers risk of dying from heart disease by 23% compared to those who eat few or none. Harvard Heart Letter 4/18

In an Australian Randomized Controlled Trial (RCT), dietary increase of plant foods was better than social support in improving depression. BMC Jan 2017

Some people with gum disease have 2-3 times the risk of heart attack, strok or other cardiovascular events. Harvard Heart Letter, 3/18

 

March 2018

Even a single bout of exercise may protect your heart right away by inducing ischemic preconditioning. JAMA Cardiology, Nov 29, 2017

2 animal studies show Cholesterol plays important role in inflammation of nerve brain cells leading to symptoms of Multiple Sclerosis. Neurology Today, 2.22.18

It's OK to eat whole soy foods: Soy milk, tofu, edamame moderately. Decrease ones made with textured protein, powders or isoflavones. Harvard Health Letter 3/18

Stress Response can worsen depression, anxiety, high blood pressure, diabetes, heart disease, and even worsen allergies. Harvard Health Letter Mar 2018

 

February 2018

Exposure to trees, birdsongs, sky & nature reduced stress, increased well-being especially in persons at greater risk of mental health issues. Mind, Mood, Memory 3/18

People with the highest number of chronic health conditions benefit the most from physical activity and live longer than those not exercising. Mayo Clinic Proc 3/20

 

January 2018

In a study of more than 30,000 men & women, just 60 minutes of exercise weekly protected against depression. Am. J. Psychiatry, Oct. 2017

Regularly consuming sugary drinks incr risk for hypertension, heart disease, diabetes, prediabetes, obesity in many research studies. J of Endocrine Soc 11/17

A small handful of nuts can be 200 calories. People eating them only once/wk often experience less weight gain over time. Tufts Hlth & Nutrition Let., 1/18

Changing diets doesn't require major overhaul in 18! Small steps work. Try adding more whole fruits, veggies, unprocessed foods. Harvard Heart Let., 1/18

Prolonged loneliness can have serious health effects (depression, sleep deprivation, incr. BP, incr. death). Same as smoking 15 cigarettes/day. UCLA Healthy Years V

 

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