health briefs

Improve Exercise and Recovery with Avocados and Beets

Tasty and loaded with vitamins and minerals, avocados are a “healthy fat” that can speed recovery after exercise, reports a new Brazilian study. Researchers gave 12 women either 600 milliliters (mL) of avocado pulp or a placebo in capsules. After waiting an hour, the women ran on a treadmill for half an hour, then recovered for an hour. Metabolic tests of heart rate, heart rate variability and skin conductance indicated those taking the avocado pulp recovered faster than those given a placebo. In another new study, 12 Spanish men were able to do more back squats in weight-lift training an hour after drinking 12 mL of beet root juice compared with a placebo, suggesting the nitrate-rich drink improves muscular endurance.

Eat Fruit, Veggies and Whole Grains to Lower Diabetes Risk

The risk of diabetes can be slashed by loading a plate with fruit, veggies and whole grains, suggests two new studies in The British Medical Journal. European researchers measured fruit and vegetable consumption by testing the blood levels of vitamin C and carotenoids, the pigments found in colorful produce, in 9,754 people with Type 2 diabetes and 13,662 people free of the condition. They found that each average daily intake of 66 grams of fruit and vegetables (about one-third of a cup) reduced diabetes risk by 25 percent. The top fifth of fruit-and-veggie eaters had half the risk of diabetes compared to those that rarely ate produce. In a second study, American researchers using population research with more than 200,000 participants found those that ate the most whole grains had a 29 percent lower rate of Type 2 diabetes compared to those that ate the least amount. Eating one or more servings per day of whole-grain, cold breakfast cereal lowered the risk by 19 percent; dark bread lowered it lowered risk 21 percent; bran, 15 percent; and brown rice and wheat germ, 12 percent.

Improve Joint Health

The body’s joints have a basic design position and function. When the body loses this, for whatever reason, it can affect joint health. However, according to postural alignment specialist Deb Freeman, of Aligned by Design, Inc., there is good news. “You can begin to restore joint health through a simple body position,” she says.

“Lay on your back with your feet up on a chair, or 21 percent. Eating two or more servings per week of oatmeal

similar item, with a 90-degree angle at the knees (18 inches in height for the average person),” explains Freeman. “Your arms should rest about 45 degrees from your hips, with your palms up. A small pillow or folded towel can be placed under your head, if needed for comfort.”

This is one of the foundational positions used in Pete Egoscue’s method of posture therapy, says Freeman. It makes use of the floor, the chair and gravity to improve shoulder, hip, knee and ankle positioning. Improved positioning leads to improved function and health.

“While breathing gently in and out of your upper abdomen, relax in the position for five to 15 minutes,” adds Freeman. “In addition to improving joint health, this position can also improve balance and mitigate pains throughout the body. Almost anyone can do it and it is a well-loved position because of its many benefits. Come out of the position if for any reason you think you should. It should not be painful.”

For more information, call Aligned by Design, Inc., at 856-495-6604 or email Freeman at Deb@AlignedByDesignInc.com. See ad on page 29.

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