Weekly Health Tips

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May 2019

In a large study, a daily serving of nuts 5 days/week lowered the risk of cardiovascular disease 17% in people with Type 2 diabetes. Circulation Research 2/19

Sitting or walking in nature for only 20 minutes a day lowers cortisol, the body's main stress hormone. "Frontiers of Psychology," Apr 2019

Red meat compared to white meat, plant-based proteins triples chemical (TMAO) that has linkage to heart disease (heart attacks & strokes). Eur Heart 2/19

Frequently eating fried foods was associated with a higher risk of death in a large study of older U.S. women over an 18-year period. BMJ Jan 2019


April 2019

Nearly 6% of cancers worldwide are caused by overweight obesity & diabetes. (Lancet Diabetes & Endocrinology, Nov 2017)

A study of 30,000+ adults: no benefit to vitamins/supplements in preventing heart disease, cancer; vitamin D association with increased mortality. Annals of Int Med 4

The more alcohol people drink, the more their cells appear to age, placing them at risk for age-related diseases. Research Soc. on Alcoholism, 40th annual sess.


March 2019

Elderly women who say 10+ hours a day or had < 40 min of moderate-to-vigorous exercise daily had shorter telomeres on DNA and aged much faster. American Journal of Epidemiology 2/17

Study of 682 persons: Brushing teeth at least 2 mins 2x daily reduced heart attacks/failure, strokes, dying of cardiovascular disease. American Heart Association Sci Sess, 2018

Healthy young men after normal night sleep and/or sleep deprived brain MRIs: those with sleep deprivation had brain changes and chose less healthy food. Neurosci Journal 12/2018

Gut microbes may turn the fiber in foods from fruits, vegetables, nuts & beans into anti-inflammatory compounds. Tufts Health & Nutrition Letter 12/2018


February 2019

11 randomized controlled studies: avoiding animal products & eating a plant-based diet contributes to a significantly improved diabetes control and quality of life. BMJ Open Diab. Research & Care 10/18

At least 150 minutes of moderately intense exercise each week and 2 days of muscle-strengthening activity is necessary for best health. Harvard Heart Letter 2/19

A diet rich in vegetables, fruits & whole grains reduced symptoms of Asthma in large French study reported in European Respiratory Journal. (Berkeley Wellness Letter 2/19)

A healthy diet of fruits, whole grains, nuts, limited sugary beverages, dairy & fish has been found to produce larger brain volumes. Neurology 5/18

There's a direct relationship between your exercise + longevity. Recent study found adults including at least 150 minutes of physical activity weekly live longer. American Journal of Preventative Medicine.


January 2019

60-80% of patients do not give honest answers to their physician regarding exercise, diet, following instructions, possibly jeopardizing their health. JAMA Net 12/18

Vitamin D deficiency was associated with a 75% greater depression risk in a study of 4,000 adults ages 50+. Spend more time in the sun! JAMDA December 2018

Study of older women with <40 minutes of moderate exercise and sedentary for 10 or > hours daily had shorter telomeres in their cells, associated with faster aging. Am. J. Epidem. 2/17

Discourage inflammation in '19! Eat more whole foods compared to processed foods. Omit sugar, saturated fat; add more fruits, veggies, whole grains. Env. Nutrit., 1/19


December 2018

Home cooking can be much better for heart health, by using more plant-based meals including legumes and less salt. Harvard Heart Letter, Jan 2019.

Concerned with inflammation? Fill up on fiber, use variety of spices, lots of fruits and veggies, whole vs. processed foods. Environmental Nutrition, Jan. 2019

Trying to exercise sometimes is daunting. Try doing 5 min exercise bouts several times throughout the day, including after meals. Harvard Health Letter, December 2018.


November 2018

Reduced risk for dementia: healthy weight - BMI <25, no smoking, high physical activity, healthy diet, BP <120/80, cholesterol <200, fasting blood sugar <100. JAMA 8/18

In a study of more than 300,000 people, antidepressants like Zoloft and Elavil were associated with sustained weight gain. BML, May, 2018

An angry argument or tension with a spouse or partner on a given day can make chronic pain behavior worse. Annals of Behavioral Medicine, Vol 52, Oct 2018


October 2018

Tomatoes top list of foods that boost memory due to high antioxidant level of lycopene; also in grapefruit, watermelon, papaya & red peppers. Mind, Mood, Memory, 11/18

In a large study of women ages 50-79, obesity increased breast cancer risk by 58% and was more serious and advanced. JAMA Oncology, Aug 2015

In a study over 15 years, people consuming at least one orange per day had a 60% lower risk of age-related macular degeneration. American Journal of Clinical Nutrition, 7/6/18

9 recent trials of 664 people showed vegetarian & vegan diets improved glycemic control, cholesterol & weight in diabetic patients. Tufts Health & Nutrition Letter, 10/18

Chronic knee pain that limits activities has been found to be a risk factor for depression. Get treatment, surgery if necessary. Mind, Mood & Memory, 6/18


September 2018

The closer people follow a diet incl. hi fat, fried food, eggs, processed meats & sugary beverages, the higher the risk of dying with heart disease. JAMA 7/12/18

Fit but fat not true! Study of 90,000+ women for 24 years "healthy but obese" women 39% higher risk of cardiovascular disease. Lancet Diabetes & Endocrin., 5/18

Even if a person only smokes occasionally, there is a 1/3 higher mortality rate than if he or she had never smoked. BMJ Open, Dec. 2017

A study in France showed to decrease dementia: reg exercise, BP < or = 120/80, cholesterol < 200, BMI < 25, no smoking, blood glucose < 100, fruit/vegetables 3x daily. JAMA, 9/18


August 2018

Feelings of loneliness may increase your risk of heart disease later in life by nearly double. Mind, Mood, Memory, August 2018.

Studies suggest isolated, lonely people have a higher risk of heart attack or stroke. Make new connections, join a class, volunteer! Harvard Heart Letter, 8/18

Chances of dementia after age 70 decrease even with simple activities: playing board games, reading. Watching TV, shopping did not help. JAMA Psychiatry, 5/30/18

Fish oil supplements do little to help patients prevent heart disease, stroke or dry eye problems. JAMA Cardiology, Jan. 2018

Stress makes cortisol leading to weight gain, elevated blood sugar, blood pressure and GI problems. Affects seniors, athletes and overworked the most. Low carbs = cortisol levels stay high. Environmental Nutrition, June 2018


July 2018

Sugar is not the cause of cancer directly, but it raises blood sugar quickly, producing extra insulin which does stimulate cancer cell growth. Environmental Nutrition, June 2018

Save money! Americans waste 30% of food purchased, mostly fruits & veggies. Buy only what you can eat this week! Environmental Nutrition, Aug. 2018

Recent research confirms that the strengthening, enhancing & organization of both old and new memories occurs while we sleep. Mind, Mood & Memory 6/18

People who eat leafy greens daily are less likely to have age-related dementia. Neurology, Jan 16, 2018


June 2018

Nearly half of added sugars come from sugar-sweetened soda, fruit drinks, sports/energy drinks, sweetened teas & coffee. Env. Nutr. Jun 2018

Americans get 61% of calories from highly processed food. Each 10% increase leads to 12% increased risk of cancer. Env. Nutr. June 2018

Even short bouts of exercise - 5-10 min accumulated during the day improves health & mortality rates. Journal of the American Heart Assoc. (JAHA) 3/20/18

Persons active in reading/writing/similar activities had 32% lower memory decline than those who didn't. (R. Wilson, Ph.D., Rush Alzheimer's Disease Center, Chicago.)


May 2018

Chronic inflammation as well as diets low in fiber linked to higher risk of colorectal cancer, 3rd most common cancer in U.S. Tufts Health & Nutrition Letter, 6/18

Avoiding gluten not healthful if no celiac disease or true gluten sensitivity. May make it more difficult to get enough fiber. Env. Nutrition, 6/18

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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