With all the high-tech innovations in gene editing, immune therapy and 3-D printing of body parts that have made the news this past year, it’s easy to overlook the power of low-tech revelations that came along too. Revisiting those reaffirming
health and wellness news items will help make your 2018 a transformative year for your health and happiness.
You Are What You Don’t Eat ... and More
From morning coffee to your last bite of the day, you can slash your risk for cancer, diabetes, depression, arthritis, headaches, heart disease and more by making smart choices.
In the What-to-Avoid Department:
A study published in Physiology & Behavior showed how opting for a low-fat diet and sliding into indulgences marketed as healthy, but crammed with sugar, can change your gut biome, ramp up inflammation and pack on pounds.
The study was reinforced by the recent revelation that for decades the sugar lobby worked to deflect attention from the major health risks associated with added sugar and syrups while blaming fats, when there’s plenty of blame all around for the polluted food supply and the current obesity epidemic.
If you don’t eat red meat, you can dodge Type 2 diabetes! That’s the finding of a large study out of Singapore. And that’s on the heels of the study that found that folks with Type 2 who went on a vegetarian diet lost more body fat and weight while improving insulin processing and glucose control.
What to Drink:
Drinking three to four cups of coffee daily (compared with drinking none) increases longevity and helps prevent death from heart disease, said a study published in BMJ. You can drink more, but the benefits accumulate at a slower rate the more coffee you drink. In addition, coffee drinking is associated with lower risks of prostate, endometrial, skin and liver cancers, Type 2 diabetes, gallstones and gout. It may even reduce the risk of Parkinson’s disease and Alzheimer’s disease. Decaf has similar, but somewhat reduced, benefits for several of those outcomes.
Food O’clock News:
Timing your meals is as important as what you eat when it comes to weight management and control of glucose levels.
University of Pennsylvania Medical School researchers found that if your habit is to eat dinner later in the evening, you’re at risk for increased weight, elevated insulin and cholesterol levels, and are negatively affecting markers for heart
disease, diabetes and more.
Food, Mood and Attitude
According to a study in Nutritional Neuroscience, to stay happy, adults over 30 should make sure not to skip breakfast, and should increase consumption of fruits and other foods with lots of antioxidants and skip foods with a high glycemic index (processed carbs, sugars) that “inappropriately activate the sympathetic nervous system.”
Adding two extra servings of fresh fruits and vegetables, such as carrots, kiwi, apples and oranges, to your diet daily for two weeks can increase your vitality and motivation, according to a PlosOne study. A Japanese study found that eating
low-fat dairy helps prevent symptoms of depression. Whole-fat dairy does nothing to improve your mood or emotions (we already knew it was heart-stopping).
You Are How You Move
Want to dodge depression? Even one hour of exercise a week can help. A study of more than 33,000 people found that 12 percent of future cases of depression were blocked when participants got physical for even that small amount of
time. And we know that 30 to 60 minutes a day of additional activity helps even more.
Yoga that emphasizes breathing has been found to ease depression in those not responding to antidepressant medications, according to a pilot study published in the Journal of Clinical Psychiatry.
Remember, you have the power to make your life “Age-Proof” (that’s Jean Chatzky and Dr. Mike’s 2017 book that the Wall Street Journal rated as 2017’s best book on healthy aging) and avoid lifestyle-triggered health woes that are associated with what you eat and how much physical activity you get.
Make 2018 your best year yet!
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Mehmet Oz, M.D. is host of “The Dr. Oz Show,” and Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. To live your healthiest, tune into “The Dr. Oz Show” or visit www.sharecare.com.
© 2018 Michael Roizen, M.D. and Mehmet Oz, M.D.
Distributed by King Features Syndicate, Inc
This column is sponsored by your local choice for healthy lifestyle products -Nutter's Bulk and Natural Foods
365 36th St. W, Prince Albert, SK
Phone: (306) 922-3835
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