Weekly Health Tips

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May 2018

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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