Filed under: Health
Heart disease is the leading cause of death in the United States for both men and women. But making positive lifestyle choices, especially when it comes to food, can help keep your heart strong and healthy. Keep the following tips in mind whenever you eat out or cook at home:
- Eat more fiber. Fiber from fruits, vegetables, whole grains, beans, and legumes can help lower your cholesterol and reduce your risk for heart disease. High-fiber foods also contain minerals that help manage your blood pressure.
- Choose your fats wisely. Liquid fats such as olive oil and canola oil are considered “heart healthy” fats, whereas solid fats such as butter and animal fat contribute to clogged arteries. Another fat that is good for your heart is omega-3 fatty acid, which is found in salmon and walnuts.
- Monitor your sodium intake. Diets high in sodium put you at risk for high blood pressure, stroke, and heart attack. Instead of using salt, try spices and herbs to season your food. Salt isn’t the only source of sodium though. Other foods high in sodium include canned soups and sauces, fast food, restaurant food, and deli meats.
A healthy eating plan is just one factor in reducing your risk for heart disease. For information on other ways to improve your heart health, visit healthfinder.gov.
Cigarette smoking is the leading cause of preventable death and disability in the United States. The positive effects of quitting tobacco are numerous: Reduce your risk of lung and other cancers, improve wound healing, decrease risk of infection, and save money. However, a major concern among those who consider quitting tobacco is weight gain. Most people who quit tobacco gain less than 10 lbs, but others gain more than 20 lbs. Many factors contribute to this weight gain, including eating more due to improved sense of smell and taste, boredom, the need to do something with your hands, and metabolic changes that happen after nicotine leaves your body.
Being prepared is essential to preventing weight gain when you quit tobacco. Know your habits: If your hands will be bored without a cigarette, find something else besides food to occupy them. Play with stress balls, silly putty, crosswords, and puzzles to keep your hands busy. Dropping a bad habit such as smoking is also a great time to pick up something new to do with your hands: Knitting, playing an instrument, gardening, and writing are all healthy ways to exercise your hands and your mind.
If you’re craving snacks, reach for fresh fruits and vegetables. Fruits and vegetables are high in fiber and water, which help fill you up without a lot of calories. You may be confusing hunger with thirst; try a glass of water to see if that helps your cravings. Bored with plain water? Try calorie-free sparkling or seltzer water, or add lemon or lime slices, mint, berries, or cucumber to your water for a flavorful and refreshing drink.
And if you do find yourself eating more at or between meals, balance it out with exercise. Replace your usual smoking break with a walk outside or even around the office. Increase your usual gym routine; you may find exercise is easier after you quit tobacco.
For help quitting tobacco, or if you find yourself gaining weight no matter what you do, speak with your healthcare provider. And visit U Can Quit 2 and Tobacco-Free Living for additional information and resources. November is the Military Health System’s Tobacco Cessation month, so it’s a great time to make your own plan to quit tobacco.
Laughing can be more than just fun in the moment. It also can also have positive mental, physical, and social benefits. The research into the effects of positive mood, or happiness, includes how laughter and humor affect our well-being. The results show that positive emotions aren’t just superficial feelings. Brain imaging, for example, shows that reward areas in the brain “light up” during positive emotional experiences such as laughter.
A positive mood also can impact your physical health, specifically your heart. It’s been established that long-term negative emotions can damage your physical health. Positive moods, on the other hand, can protect your cardiovascular system. One 10-year study found that those who express more positive emotions (either in words or in actions such as smiling or laughing) have a lower risk of coronary heart disease. Other studies have found that positive emotions, including optimism and a sense of humor, can enhance your immunity and might even help you live longer.
But these positive benefits aren’t just limited to your body. Humor and positive emotions can strengthen relationships, foster communication, and reduce feelings of isolation. However, the key to these social effects is to use humor appropriately. For example, laughing in the middle of a funeral ceremony may not be appropriate, but laughing at a funny movie is.
Share a joke or a smile with someone today.
Have you ever left a doctor’s appointment only to realize that you couldn’t remember half of what he or she told you? Or that you forgot to ask some important questions that had been on your mind?
It happens to all of us. Even routine visits can be unnerving. One of the ways you can help avoid these two scenarios is to write things down. It sounds simple, but it can be a helpful habit. Before you or someone you loves goes to a medical appointment, take a moment to jot down any issues or questions that you want to discuss. Have that piece of paper handy to refer to when you see your healthcare provider. Better yet, get a small journal that can fit into your pocket/purse/bag and track all your health statistics and questions in one place over the year.
Remember to jot down your provider’s answers to your questions. And while you’re there, take a moment to repeat back the main points to make sure you understood them correctly. If you are unsure about something, continue asking questions until you understand the issue.
For appointments that are more complex, consider bringing along someone you trust to take notes for you.
Think of mental health treatment as a blend of science and art: scientifically proven treatment from a skilled psychotherapist who engages each patient as an individual. In standardized treatment, practitioners follow a specific protocol dictated by research studies. But even standardized approaches need wiggle room for the differences between human beings, both patients and practitioners. A lot of successful psychotherapy comes down to the relationship between the practitioner and the patient rather than the techniques, so there has to be some flexibility to it.
Evidence-based practice blends the best research evidence available (studies that have met certain criteria) with practitioners’ own clinical expertise, while also considering the patient’s values and preferences. Thus, good healthcare practitioners ask questions of their patients and pay attention to their perspectives. While it can feel vulnerable to lay it all out there, it is important to give honest responses. On the flip side, it is reasonable (and empowering!) for patients to ask providers why they are doing what they are doing. When the process is evidence-based, the provider will be able to describe his or her rationale while tuning into what makes sense for you as an individual.
Dietary supplements with conjugated linoleic acid (CLA) are being marketed to help with weight loss. What is CLA and can it really help you lose weight? Read HPRC’s new Operation Supplement Safety (OPSS) FAQ about CLA to find out.
While you’re there, check out our other OPSS FAQs. Still can’t find the answer you’re looking for? You can visit the Natural Medicines Comprehensive Database or use our “Ask the Expert” button located on the OPSS home page.
Spices add flavor and color to many foods. But did you know they also might improve your performance while offering you protection from many diseases, including heart disease and cancer?
Your body’s cells continuously produce large quantities of what scientists call “free radicals”—highly reactive molecules that can damage cells. Ordinarily, your cells also produce antioxidants to neutralize these free radicals. But exercise, stress, and environmental pollutants can cause an imbalance between your body’s antioxidants and its free radicals. That’s where spices can come into play.
Not only do spices such as cinnamon, allspice, oregano, and turmeric (and others) demonstrate high antioxidant activity, scientists think they might actually help your body produce its own antioxidants. Some research suggests that eating spices as part of a diet rich in whole grains, fruits, and vegetables can prevent inflammation (a key player in the development of many diseases) and protect your body’s cells from damage caused by free radicals.
Get creative! Sprinkle a little cinnamon over your morning oatmeal, add a bit of allspice to a post-workout recovery shake, or stir some oregano or turmeric into your vegetable soup. A little bit goes a long way. Not only will you get a boost of flavor, you just might take a step toward better health and performance.
For optimal health and performance, Warfighters should try to eat at least six servings of vegetables (about three cups) every day. It’s tough, though, when you really don’t like vegetables. Here are some tips to help even die-hard veggie-haters work a few vegetables into their diets:
- Add vegetables to foods you already love! Macaroni and cheese, pizza, spaghetti sauce, soup, and omelets are great vehicles for spinach, broccoli, mushrooms, and other dreaded veggies. (Many of the vegetables in the MREs are hidden this way!)
- Grill your vegetables! Grilling adds those familiar flavors that we love so much. You can even baste them with your favorite low-fat marinade for extra flavor. Too cold to grill outside? Roasting vegetables in the oven makes many bitter-tasting vegetables taste sweeter.
- Drink up! You can find lots of tasty vegetable juices in grocery stores nowadays. Look for lower-sodium versions or the vegetable-fruit juice blends. You can even custom-blend your own by mixing bottled carrot juice with your favorite fruit juice.
- Get adventurous! Just because you hated something as a kid doesn’t mean you’ll feel the same way about it as an adult. Give vegetables another try—you might be surprised how tasty they really are.
Of course, these tips work for picky family members, too. How many vegetables should they eat? That depends—on their age, sex, and activity level. This chart from the USDA will guide you.
Sleep is essential for optimal performance! The recent Warrior Resilience Conference V hosted by the Defense Centers of Excellence for Psychological Health and Traumatic Brain Injury included a session called “Scheduling Sleep – A Clear Mind, A Combat Edge,” which highlighted how sleep is critically important to:
- Moral judgment
All of these have a serious impact on performance—not only for Warfighters, but for everyone. Lack of sleep is also linked to increased risk of motor vehicle accidents, depression, substance abuse, weight gain, heart and kidney disease, reduced immune response, and loss of focus. Make it a goal to get seven to eight hours of sleep a night, and reap the performance and health benefits.
Check out HPRC’s Sleep Optimization section for more information.
If you’re a smoker, you’re probably aware of the products that advertise helping you cut back. One alternative that manufacturers claim is a safe alternative is electronic cigarettes, commonly known as “e-cigarettes.” Their purported safety is largely based on the fact that you’re inhaling tobacco vapor rather than smoke. But are those claims of safety accurate? FDA states that e-cigarettes have not been fully studied, and it is unknown whether they are safe and what their effects are. There is no way for users to know how much nicotine and other harmful chemicals they might be inhaling. According to an article from Quit Tobacco, Make Everyone Proud there are more reasons to think twice
- The long-term impact of using e-cigarettes is still unknown.
- E-cigarettes are not standardized or regulated. Not only are levels of nicotine and other ingredients unknown, but other hazards such as liquid nicotine leaks or battery malfunctions have occurred.
- There also is concern over e-cigarettes appealing to children because many have sweet flavors.