OCTOBER 11 2019
STAY HEALT HY MAGA ZI NE
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LIVING A HEALTHY LIFESTYLE
ALCOHOL AND HEART HEALTH: SEPARATING FACT FROM FICTION INSIDE THIS ISSUE:
MOST COMMON MENTAL HEALTH ISSUES
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10 OF THE BEST BRAIN FOODS
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EDITOR’S TIPTALK
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4 WAYS TO BOUNCE BACK STRONG AS YOU AGE
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SEVEN WAYS TO GET A HEALTHIER NIGHT'S SLEEP
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THE TRUTH ABOUT TAKING VITAMINS & SUPPLEMENTS
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help to slightly raise levels of “good” HDL cholesterol. Researchers have also suggested that red wine, in particular, might protect the heart, thanks to the antioxidants it contains.
Does a glass of wine a day keep the doctor away? There’s a popular belief that alcohol — especially red wine — is good for the heart. But the truth isn’t so clear-cut, says Johns Hopkins cardiologist John William (Bill) McEvoy, M.B.B.Ch., M.H.S. Here’s what you should know before you raise a glass to your health. Does Alcohol Protect Against Heart Problems?
SPECIAL POINTS OF INTEREST: • MODERATE DRINKING IS DEFINED AS AN AVERAGE OF ONE DRINK PER DAY FOR WOMEN AND ONE OR TWO FOR MEN • There is some evidence that moderate amounts of alcohol might help to slightly raise levels of “good” HDL cholesterol.
Some studies have shown an association between moderate alcohol intake and a lower risk of dying from heart disease. But it’s hard to determine cause and effect from those studies, says McEvoy. Perhaps people who sip red wine have higher incomes, which tend to be associated with more education and greater access to healthier foods. Similarly, red wine drinkers might be more likely to eat a heart-healthy diet. There is some evidence that moderate amounts of alcohol might
But you don’t have to pop a cork to reap those benefits. Exercise can also boost HDL cholesterol levels, and antioxidants can be found in other foods, such as fruits, vegetables and grape juice How Much Alcohol Is Too Much? Whether or not moderate drinking is good for your heart is open to debate. However, for most people, it doesn’t appear to be harmful to the heart, McEvoy says — but the key word is “moderate.” Moderate drinking is defined as an average of one drink per day for women and one or two for men. A drink might be less than you think: 12 ounces of beer, 4 ounces of wine or 1.5 ounces of 80-proof spirits. Some people should avoid even that much, McEvoy adds. He advises patients not to drink at all if they have certain heart rhythm abnormalities or have heart failure. “There are certain
situations where it’s best the patient doesn’t drink any alcohol,” he says. Does Excessive Drinking Contribute to Heart Disease? Heavy drinking, on the other hand, is linked to a number of poor health outcomes, including heart conditions. Excessive alcohol intake can lead to high blood pressure, heart failure or stroke. Excessive drinking can also contribute to cardiomyopathy, a disorder that affects the heart muscle. What’s more, alcohol can contribute to obesity and the long list of health problems that can go along with it, McEvoy says: “Alcohol is a source of excess calories and a cause of weight gain that can be harmful in the long term.” The takeaway, McEvoy says, it’s what you probably already know: If you choose to drink alcohol, stick to moderate levels of drinking, and don’t overdo it. “We’re not talking about going out and drinking yourself merry and then expecting good heart outcomes,” McEvoy says.
WEEKLY REPORT
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MOST COMMON MENTAL HEALTH ISSUES 2. Psychotic disorders
Good mental health increase considerably enhances and maintains the emotional wellbeing of any person irrespective of his age. It shows how an individual thinks, feels and acts towards life, and how he handles stress and other associated problems life throws at him. A mental health disorder/disease is an illness that causes mild to severe disturbances in thoughts and/or actions, resulting in an ability to deal with life’s ordinary routines and demands. There are over 200 classified types of mental disorders, some more common than the others. Here we will be looking at the 10 most common mental health disorders, and their symptoms. 1. Generalized Anxiety Disorder (GAD) Generalized anxiety disorder is a long-term condition that is characterized by exaggerated, excessive, blowing-out-of-proportion and suffering an anxiety attack going through daily life events. The constant state of anxiety eventually ends adversely affecting the individual’s relationships, his school or work life, etc. This mental disorder can cause both physical and mental symptoms including headaches, muscle tension, and irritability.
Psychotic disorders involve distorted thinking and awareness. The two most common symptoms of psychotic disorders include hallucinations (experiencing unreal sounds and images) and delusions (believing false fixed beliefs, in spite of evidence that suggests the contrary). 3. Substance Abuse Also referred to as drug abuse, substance abuse is a patterned use of harmful drugs. Commonly used substances include cannabis, bath salts, TCP, LSD, cocaine, opium, and heroin. 4. Impulse Control Disorders People with impulse control disorders are unable to resist temptation or urges, to indulge in acts that could be dangerous to others or themselves. Compulsive gambling, kleptomania (stealing), and Pyromania (starting fires) are common examples. 5. Personality disorders Individuals with personality disorders have inflexible and extreme personality traits that are upsetting to the person and can significantly affects his/her personal life. Furthermore, this person thinks and behaves so differently and their personality is very rigid. Paranoia, Obsessive-compulsive disorder and
antisocial personality disorder are all examples. 6. Attention Deficit Hyperactivity Disorder (ADHD) ADHD is a neurodevelopmental disorder that limits a person’s ability to concentrate and control inappropriate behavior and promotes excess activity.
their shape, and weight. This can result in them making real unhealthy choices about food with destructive consequences to their health. Bulimia nervosa, binge eating, and anorexia nervosa are the most prevalent types of eating disorders.
7. Post-traumatic Stress Disorder (PTSD) PTSD is a form of anxiety disorder that is usually the result of a traumatic life event. People with PTSD experience persisting and terrifying nightmares, memories and thoughts of the event, and tend to be emotionally numb. 8. Autism Autism is a life-long developmental disability that impacts a person’s perception of the world and their interaction with others. Common symptoms of autism include problems with social interaction and communication. 9. Mood disorders Also known as affective disorders, mood disorders are characterized by tenacious feelings of melancholy or sudden periods of excess happiness or fluctuations from extreme sadness to extreme happiness. Most common type of mood disorders includes bipolar disorder, cyclothymic disorder, and depression. 10. Eating disorders People with eating disorders experience extreme emotions, behaviors, and attitudes regarding food,
“MENTAL HEALTH ISSUES ARE JUST AS IMPORTANT AS OUR PHYSICAL HEALTH”
STAY HEALTHY MAGAZINE
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10 OF THE BEST BRAIN FOODS
Brain foods are those that are rich in antioxidants, vitamins, minerals, or healthy fats. They nourish both the body and the mind and help boost energy levels without the need for caffeine or other stimulants. The best brain foods help produce hormones that increase alertness and attention span while helping the mind process new information. It's scientifically proven these foods increase focus, making them great snack options when studying for a big test or preparing for an important work meeting. 1. Beets Beets are high in both antioxidants and nitrates. Antioxidants are cancer-fighting and help detoxify the blood, while nitrates increase blood flow to the brain. Beets allow the brain to think clearly and increase attention span. Additionally, beets naturally increase energy levels and help boost athletic performance. This root vegetable can be eaten raw in salads or alone, and also make a great addition to a roasted vegetable medley. 2. Avocado Avocados are a superfood high in monounsaturated fats. These healthy fats keep blood sugar at
a steady level and keep the skin, hair, and nails looking and feeling healthy. More importantly, avocados are rich in folate and vitamin K, which improve cognitive brain functions such as concentration and memory. They are a surprisingly diverse fruit. Adding avocado to smoothies increases the creamy texture, however, they are also great on their own, spread on a piece of toast, or as the main ingredient in spicy guacamole. 3. Broccoli Broccoli is high in both choline and vitamin K. Both contribute to memory function and focus. Broccoli is also high in vitamin C and fiber. High levels of fiber help a person to feel full quickly, reducing the amount of food they need to consume to feel satisfied. Adding broccoli to stir-frys, stuffed chicken, or creamy casseroles is a great way to increase intake of this healthy vegetable. 4. Dark Chocolate Dark chocolate increases blood flow to the brain, which improves all-around cognitive function. It's high in flavonols, which have great antiinflammatory and antioxidant properties. To reap all the benefits of dark chocolate, it's best to opt for chocolate that is at least 70% cocoa. Milk chocolate and white chocolate are too high in
refined sugars and other highly processed ingredients to provide the same health benefits as dark chocolate. 5. Salmon Salmon is very high in omega -3 fatty acids, which help reduce brain fog and increase memory and concentration. The fish can reduce the risk of ADHD in children, and certain cancers. When looking to take advantage of these benefits, the best salmon to consume is Alaskan wild-caught salmon. 6. Walnuts Walnuts are rich in minerals, vitamins, and antioxidants. Snacking on almonds can increase memory, alertness, and concentration. Studies show including walnuts in one's diet on a regular basis may help to decrease the risk of Alzheimer's disease. Walnuts make a delicious, healthy snack on their own. For a treat, they can be added to cookie recipes or used to top a bowl of ice cream. 7. Blueberries Blueberries protect the brain from toxins, degeneration, and stress. They have the highest antioxidant level of any food and can help ward off certain cancers, aging, and environmental toxins. Blueberries are also high in fiber and vitamin K. Adding blueberries to a parfait or cobbler makes a delicious
treat, as well. 8. Turmeric Turmeric has strong healing and anti-inflammatory properties, thanks to curcumin, the chemical compound it contains. People have been using turmeric for centuries to heal wounds and illness. Today, we use turmeric to season foods, but even as a spice these powers prevail. The spice boosts overall immunity and oxygen intake in the brain, which increases alertness and focus. 9. Rosemary Rosemary protects the brain from signs of aging, Alzheimer's, and neurodegeneration. It contains carnosic acid, which guards against chemical-free radicals that contribute to aging and degenerative disease. This savory herb can also protect against stroke and decrease macular degeneration and other vision problems. Rosemary has these benefits whether consumed fresh, dried, or as an oil. 10. Coconut Oil Coconut oil is a diverse superfood. It has powerful antiinflammatory properties and can boost memory and cognitive function. Replacing the fat in any baking or cooking recipe with coconut oil is a simple way to incorporate it into one's diet. Applying it topically can help dry skin, stretch marks, and eczema. Contributed by E. Glasser
Stay Healthy Magazine Mind, Body & Fitness Toll Free: 888 737 4044 EDITOR-N-CHIEF
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Las Vegs Nevada 89102 Copyright 2019..All rights reserved. All or part of this publication cannot be duplicated or reprinted without the consent of the publisher.. All medical content is for informational purpose only. Please consult a medical professional before following through with any health & fitness advice, remedies, programs. SH Magazine is not responsible for any results that may or may not accrue .
WEEKLY REPORT
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EDITOR’S TIPTALK •
Meet daily nutrient requirements
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Concentrate and perform better in school
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Have better problemsolving skills
Choose high-fiber foods to keep you feeling full. Examples include:
Have improved hand-eye
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a cup of cooked oatmeal
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a cup of cold whole-grain
coordination Jaye Kenzie Editor in Chief
Jump Start Your Day with a Healthy Breakfast You often hear that breakfast is the most important meal of the day. Although it's easy to skip breakfast, it is crucial to make eating in the morning a top priority. Eating breakfast helps to boost your metabolism (your body's engine) and to maintain energy levels throughout the morning. Skipping breakfast often leads to unhealthy snacking on foods that give quick bursts of energy, such as soda, candy and processed carbohydrates. These food choices don't provide the energy and nourishment that keep you performing at your best throughout the day. People who skip breakfast are also more likely to eat a larger meal for dinner. However, ideally you should eat a large breakfast and a smaller meal for dinner. Furthermore, people who routinely skip breakfast are more likely to gain weight. The Importance of Breakfast Eating breakfast is especially important for children and adolescents. According to the Academy of Nutrition and Dietetics, children who eat breakfast are more likely to:
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Be more alert
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Be more creative
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Miss fewer days of
•
cereal
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two slices of 100 percent whole-wheat bread
school
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a small whole-wheat bagel
Be more physically ac-
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two tablespoons of nuts
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½ cup berries
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a banana
tive
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groups in your breakfast including a carbohydrate (whole grain or fruit) and lean protein (dairy, meat, peanut butter, soy, nuts, egg)
Maintain a healthy weight.
Breakfast should give you at least 25 percent of your daily energy and nutrient needs. A breakfast high in fiber and protein – at least five grams of each – will provide a sustained release of fuel to your body and brain and help to improve concentration and energy levels. Which breakfast foods are high in protein? One cup of skim milk, one cup of low-fat yogurt, one cup of low-fat cottage cheese all fit the bill, as do one ounce of reduced-fat cheese, an egg, a tablespoon of peanut butter or two ounces of lean breakfast meat. Make Your Breakfast a Healthier One Include a variety of food
Eat whole fruit rather than juice to increase fiber intake
key to starting your day off right.
Healthy Breakfast Suggestions Whole-grain bagel with light cream cheese and apple or skim milk Whole-grain toast with peanut butter and banana slices and skim milk Oatmeal with skim milk, raisins and walnuts Homemade smoothie with one cup of frozen fruit, one cup of low-fat yogurt and one or two tablespoons of flaxseed Whole-grain cereal with skim milk, low-fat yogurt, and piece of fruit
Choose low-fat dairy products such as skim milk or low-fat yogurt. Greek yogurt is an excellent protein source.
Scrambled eggs with wholegrain toast and piece of fruit
Limit foods that are high in fat or processed carbohydrates like donuts, sugary cereals and toaster pastries
Whole-grain tortilla filled with vegetables, salsa and reduced-fat cheese
Many people rush out the door in the morning and say they don't have time to prepare a healthy breakfast. The key is to plan ahead and set out the ingredients the night before. If you don't have time to sit down to eat breakfast, pack a to-go bag to eat on your morning commute. Including a healthy breakfast in your daily routine doesn’t have to be time-consuming, but it is the
Bran muffin, cottage cheese and fruit
Whole-grain waffle with peanut butter.
STAY HEALTHY MAGAZINE
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4 WAYS TO KEEP BOUNCING BACK STRONG AS YOU AGE lar. Then, expand your social world. Faith groups, volunteer organizations and hobby groups are all ways to make new connections. 2. Celebrate your birthday — for real!
Contributed by Karen Wright Certified Fitness Consultant 4 ways to keep bouncing back strong as you age Life will keep throwing challenges at you, but you can bounce back at any age. Here are four strategies for building your resilience. The longer you live, the more likely you are to experience big, stressful life events. An aging family member who needs caregiving. The death of a loved one. A financial setback. Each year comes with new challenges. The good news: Resilience (or the ability to bounce back and adapt) doesn't depend on age, income or physical ability. And it isn't something you're born with or without. You can build your stores of resilience with daily habits — at any age. Working toward resilience as you age is linked to lower rates of depression and mortality. Plus, people who score high in resilience tend to be more physically active and have strong social lives. Try these science-backed tactics to keep bouncing back as the birthdays roll in. 1. Spend time with others The studies are in. An active social life is associated with faster rebound in the face of stress. It's also linked to a longer life and a greater sense of wellbeing. So how do you reap the benefits of a good social life? First, focus on the people who mean the most to you. Quality trumps quantity. So reach out to your healthy supports — your closest family and friends — on the regu-
Negative messages about getting older aren't hard to come by. And that negativity can take a toll. Research shows that older people who have a negative outlook on aging tend to have lower cognitive function and a higher risk of dementia. The good news is that the opposite is true, too: Positive feelings about age = better brain function and lower dementia risk. Why? Likely because your attitude about aging affects your stress levels. If you're not jumping for joy at your birthday, that's okay. You can re-train your brain with positive messages. If you find yourself getting down about your age, try talking back to that voice in your head. If you think "Life is hard," shift your thoughts to "Life is hard and I continue to experience joy." Or, do you know someone who makes aging look easy, fun or dignified? What would that person tell you about your birthday negativity? With practice, positive thoughts can start to stick. And that new outlook can help you bounce back faster from what life throws at you. 3. Build a buff brain with exercise You're probably aware of the benefits of exercise on your body — it lowers your risk of heart attack, many types of cancer and age-related injuries.
But did you know regular exercise strengthens your brain just as it does your body? Although brain size decreases with age, research has shown that exercise can actually help reverse that — and you can start anytime.
For a bonus, spread that happy feeling to others by practicing small acts of kindness. Send a heartfelt thank you to a coworker. Buy a coffee for a stranger. You're expressing your own gratitude and paying it forward.
One study found that physical activity helped participants build measurable increases in the hippocampus, the part of the brain that lets you create and store memories. In another study, older adults with mild cognitive impairment who lifted weights two to three times a week improved muscle tone and cognitive function. And it doesn't take too much: Just walking briskly for 30 to 60 minutes, three to five times a week, contributed to measurable brain improvements. 4. Practice gratitude When stress hits, it's hard to feel grateful. But people who practice gratitude tend to have fewer symptoms of depression and more positive feelings overall. That's fuel you need to reframe a bad situation and move forward, instead of getting bogged down in negativity. Try a gratitude journal. Taking time to write down what you're thankful for every day can make positive thinking come more naturally.
“”If you think "Life is hard," shift your thoughts to "Life is hard and I continue to experience joy
WEEKLY REPORT
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SEVEN WAYS TO GET A HEALTHIER NIGHT'S SLEEP turbed sleep—or keep you from sleeping at all, researchers have found. In a 2018 study, researchers learned that consuming 400 mg of caffeine (the amount in two to three cups of coffee or one 20-ounce coffee drink) six hours before bed cut total sleeping time by more than an hour.
“Humans are essentially the only mammals that willingly deprive themselves of sleep,” says sleep expert Rachel Salas, M.D. And plenty more people wake up feeling tired, thanks to insomnia or more subtle sleep disturbances caused by problems like nighttime reflux and sleep apnea. “But our need for sleep is still there,” Salas says. In fact, missing out on your fair share of high-quality sleep can boost your risk for depression, becoming overweight or obese, type 2 diabetes, high blood pressure, heart disease, and memory and concentration problems— and can even make you look older. Yet research suggests that many of us are still taking wrong turns that keep us from getting the sleep we need and deserve. Here are proven solutions that can put you on the right path to better sleep. Know when to watch the clock. It’s normal to take 10 to 20 minutes to fall asleep after lights-out. If you’re dropping off within five minutes or find yourself falling asleep during the day, you’re likely not getting enough sleep. But if you’re still tossing and turning after 20 to 30 minutes, get up. Go read a book or listen to relaxing music until you feel sleepy, then return to your bed. It’s one way to train your mind to associate your bed with sleeping instead of struggling, research has shown. Don’t underestimate caffeine. It takes nearly six hours for half of the caffeine from your favorite coffee, tea or cola to exit the body. Caffeine too late in the day can cause lighter, more dis-
Skip the nightcap. An estimated 10 percent of older adults use alcohol to overcome insomnia. It seems to help ... but is actually harmful. A recent review confirms that an alcoholic drink before bed can help you fall asleep faster. But it reduces the amount of time you spend in deeper sleep stages that affect memory, concentration and even physical coordination. Trade sleep aids for sleep hygiene. One in five older adults turn to drugstore sleep remedies, which often contain antihistamines that can cause dangerous daytime drowsiness (and can mask a fixable sleep problem). Instead, try upgrading your sleep habits. Salas suggests these steps for natural, high-quality sleep: A bedtime ritual: Put on your pajamas. Relax. Avoid stressful activities, like working or having tense discussions. A peaceful bedroom: “Some people have a desk in their bedroom with bills on it and constant reminders of all the things they need to do,” Salas says. Instead, keep this room free of distracting clutter.No electronics at least 30 minutes before bed: Darkness in the evening helps our brains prepare for sleep. Staring at the light from your phone, computer or television throws off your brain’s internal clock.
Rule out health problems. Conditions like gastroesophageal reflux disease and obstructive sleep apnea can rob you of quality sleep. If you have heartburn, talk with your doctor about reflux treatments that can ease nighttime reflux. You may have sleep apnea if you snore loudly and gasp or seem to choke at night as tissue in your throat blocks your airways, causing you to momentarily stop breathing. If you share a bedroom, ask, “Do I snore loudly or gasp for breath at night?” Treatments, including weight loss and wearing a pressurized mask for better breathing, can reverse apnea. Still tossing and turning? Cognitive behavioral therapy (CBT) for insomnia retrains your body and mind for deep sleep. In one study, CBT was more effective than prescription sleeping pills at helping people with insomnia fall asleep faster and stay asleep with fewer interruptions. A year later, they were still sleeping well— without drugs. Ask your health care provider how to give it a try. Consult with a sleep expert. If you’re struggling with lack of sleep, talk to your health care provider. However, Salas’s research as a Johns Hopkins sleep expert has found that doctors often get little training on sleep problems during medical school. If you can’t resolve your problems with your health care provider’s help, consider visiting a sleep specialist. This expert can help figure out if such problems as restless legs syndrome or chronic pain are keeping you from sleeping well. Definitions Sleep apnea (ap-ne-ah): A disorder in which your breathing repeatedly stops or becomes very shallow as you sleep. Your breathing may pause anywhere from a few seconds to a few minutes.
This ongoing condition disrupts your sleep, making you tired during the day and increasing your risk for heart problems, diabetes, obesity and driving or workrelated accidents. Restless legs syndrome (RLS): A disorder that creates a strong urge to move your legs often because you notice strange or unpleasant sensations: creeping, crawling, pulling, itching, tingling, burning, aching and even electric shocks. When you move your legs, it relieves the strange sensations. The unpleasant feelings are strongest when you are resting or inactive, and they can make it difficult to fall or stay asleep. Gastroesophageal (gas-tro-e-soph -a-ge-al) reflux disease (GERD): A condition in which some of the contents from your stomach flow backward, up into your esophagus, causing heartburn. (Usually, food and beverages travel in one direction: down the esophagus and into the stomach.) Because some of the stomach’s digestive juices contain acid, this condition is also sometimes called acid reflux or acid indigestion. Cognitive behavioral therapy (CBT): Two different psychotherapies—cognitive therapy and behavioral therapy— in one. Cognitive therapy can help you improve your mood by changing unhelpful thinking patterns. Behavioral therapy helps you identify and solve unhealthy habits. When used in conjunction with each another, these therapies have been shown to improve problems such as depression, anxiety, bipolar disorder, insomnia and eating disorders.
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THE TRUTH ABOUT TAKING VITAMINS & SUPPLEMENTS Vitamins and supplements don't protect you from heart disease.
Contributed by Jason Basin (Nutritionists)
If eating a heart-healthy diet is good for your heart, you might wonder if taking vitamins and other nutritional supplements that are touted as heart-healthy further protects you from cardiovascular disease. “The bottom line is, we don’t recommend supplements to treat or to prevent cardiovascular disease,” says Johns Hopkins physician Edgar R. Miller III, M.D., Ph.D. , whose research review on the topic has been published in the Annals of Internal Medicine. “The good news is, you don’t have to spend any money on supplements.” Here are three key findings about supplements and the heart.
Johns Hopkins researchers (including Miller) reviewed randomized clinical trials involving hundreds of thousands of subjects, in which some were given vitamins and others a placebo. “We found no evidence of benefits to cardiovascular disease,” Miller says. “Supplements were ineffective and unnecessary.” One possible exception is omega-3 or fish oil capsules. This type of fatty acid, found in fish and marine algae, helps the heart. Two servings of fatty fish per week provides enough for most people. For those who don’t get enough omega-3 in their diet, supplements may be helpful, Miller says.
Vitamins and supplements can be unsafe.
can’t say ‘will lower blood pressure,’ ” Miller says.
While research has turned up no clear benefit to supplements, consuming too much of certain vitamins can be harmful. Too much calcium and vitamin D are associated with an increased risk of cardiovascular disease, Miller says. Though studies are ongoing, there’s little evidence that any amount of a vitamin D supplement will protect the heart, he adds.
Food is the very best source of nutrients your heart needs.
Another risk is that what you see on the label isn’t always what you get. Investigations have shown that too often pills said to contain medicinal herbs are actually full of fillers like powdered rice or even dangerous substances. Some don’t even contain any of the herbs on the labels.
Your body needs a range of vitamins to function properly— but they need to come from food. Not only is there no proof of much benefit from supplements, they also often contain unnaturally high doses of limited types of nutrient compounds. There are more than 600 different types of carotenoids (a type of antioxidant), for example. You’re far more likely to get these antioxidants from a varied diet than a single pill.
“Food offers a full complement of the antioxidants you “Supplement production is not regu- need, not just selected ones lated by the FDA nor does the indus- in high doses,” Miller says. try need to prove health benefits, so they can use vague language like ‘good for heart health’—but they
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