Stay Fit While You Vacation

 Assist Patients in Achieving Health Objectives While Relishing Summer Getaways With These Approaches

When your patients voice worries about upholding health objectives during summer escapades, remind them that they can relish their adventures with the right equilibrium and moderation.

Reassure your patients that taking a break is essential, and a few treats will not derail their health pursuits. You can also suggest how physical activity can balance out additional calories, and how preparation can keep their health objectives consistent and fruitful.

Here are further techniques to motivate your patients to savor their summer excursions without guilt.

Health Advice for Summer Journeys

Stay hydrated. Your patients likely are aware of the benefits of staying hydrated, but it’s worth reiterating the importance of increasing water intake, particularly during the summer. "Recommend that patients carry a water bottle and keep it replenished, especially when they’re outdoors and walking," advised  "You’ll require more water, and often thirst can be confused with hunger. If you're always equipped with water, you can sidestep mixing up the two feelings."

Prioritize good rest. Whether your patient is embarking on a road trip in an RV, planning a week by the beach, exploring a national park, or jetting off to Europe for historical  During cultural outings, it is important to stress how important getting enough sleep is. 

"When you don’t get sufficient quality slumber, you might compensate by consuming more,". A useful tip for patients: Bring earplugs and a sleep mask to ensure proper rest.

Incorporate physical activity. Being active while traveling will improve cardiovascular health in addition to burning more calories.  "Encourage them to take a walking tour of a new locale,". "Spend family time biking together. Rent public scooters and discover a new city from this perspective."

Plan meals ahead. Food plays a significant role when traveling, and knowing which meals to enjoy in advance will help ensure other meals stay aligned with their health plans, 

 eating in moderation, such as alternating more nutrient-dense foods with larger, calorie-dense meals.

If they do intend to indulge in alcoholic beverages, hydration becomes even more essential, as noted by the American Heart Association. to Encourage your patients to drink more water to stay hydrated and offset the effects of alcohol.

Managing GLP-1s While on the Move

Patients on GLP-1 medications might experience heightened concerns about traveling.

Grasping the storage requirements of their medications will be crucial, as well as confirming that refrigerators at their vacation spots can maintain the correct temperature. Additional tips include "investing in a TSA [Transportation Security Administration]-approved storage cooler [and] keeping the medication with them rather than packing it in checked luggage,"

Patients should also contemplate transferring their prescriptions to a local pharmacy in case of emergencies.

Continuing their existing meal habits is also advisable. "Savor local cuisine by opting for smaller portions, eating slowly, drinking ample water — enjoying their time without guilt,"

Moderation Is Essential

Assure your patients that a few splurges here and there won’t sabotage their health journey.

"Moderation implies that no food is bad or prohibited,". "It enables you to savor foods while on vacation without feelings of guilt or shame. It helps cultivate a healthy relationship with food, preventing overeating or abandoning healthy eating habits when away or when returning home."

During discussions with patients, it can be beneficial to address their concerns and illustrate how moderation can help maintain their health objectives.

Encourage patients to steer clear of extremes — both excess indulgence and deprivation.

"Overindulgence can bring about guilt and physical discomfort, while deprivation can lead to rumination, feelings of exclusion, and potentially overdoing it later. Establishing and maintaining health goals is about practices that fit into their lifestyles, including occasional treats."

Additional ways to promote moderation include advising them to have fruits and vegetables at every meal, establishing a step goal, and sharing desserts or other calorie-dense treats with companions, she suggested.

You can also communicate to patients that vacation presents a perfect opportunity to engage in mindful eating. "Utilize all five senses to genuinely appreciate the food and surroundings,". "This should slow down the pace of eating ([consuming quickly] often leads to unintentional overeating). This balance also aids them in returning to their usual routines upon coming home.

The Health Benefits of a Full Night’s Sleep

 .

Why sleep is essential for health

Maintaining optimal health and vigor requires rest. Similar to physical activity and a nutritious diet, obtaining sufficient rest may help ward off various health concerns, such as cardiovascular issues and mood disorders.

Here are several advantages that health experts link to achieving restorative slumber.

1. Enhanced memory and effectiveness

Investigators observed that slumber is tied to multiple brain operations, including:

Memory: Interruptions in sleep may hinder memory consolidation and retention.

Effectiveness: Individuals' productivity in workplaces, educational environments, and other areas can be impacted by sleep disturbances. This encompasses concentration, emotional responsiveness, decision-making, risk assessment, and judgment.

Thinking: By influencing stress hormones, disruptions in sleep may impair cognitive function.

A study from 2015 published in the Journal of Child Psychology and Psychiatry indicated that children's sleep habits could directly influence their conduct and academic success.

2. Reduced risk of weight gain

The correlation between weight gain, obesity, and inadequate sleep duration is not fully understood.

Numerous studies over the years have connected obesity with insufficient sleep.

According to a 2018 study, people who typically get less than seven hours of sleep per night are more likely to have a higher body mass index (BMI) and to become obese than people who get more sleep.

Researchers proposed that lack of sleep is linked to elevated levels of gherlin (the hormone that induces hunger), fluid retention, and markers of inflammation. They also found that diminished sleep leads to greater tiredness, which may affect a person's inclination or capability to engage in physical activity and uphold a healthy lifestyle.

Further investigation is necessary to deepen our comprehension of the relationship between poor sleep and weight gain.

Resources for healthy rest

To explore more evidence-based insights and resources on the science of healthy sleep, visit our dedicated hub.

3. Improved calorie management

In a similar vein as weight gain, there is evidence indicating that attaining a good night’s sleep can assist an individual’s body in consuming fewer calories.

For instance, a 2022 clinical trial revealed that overweight adults who extended their sleep duration consumed fewer calories compared to a control group.

Compared to the control group, the adults slept an additional 1.2 hours on average and consumed about 270 fewer calories. he researchers implied that enhancing and maintaining adequate sleep duration may assist with weight reduction and obesity prevention.

4. Enhanced athletic performance

Adults require between 7 and 9 hours of sleep per night, yet recent research suggests that athletes might need even more.

Rest is vital for athletes and those engaged in sporting activities because the body recuperates during sleep. Other advantages include:

• improved endurance
• more vitality
• increased precision and reaction speed
• quicker pace
• enhanced mental acuity

5. Diminished risk of heart disease

A significant risk factor for heart disease is elevated blood pressure. According to the Centers for Disease Control and Prevention (CDC), sufficient rest each night enables the body’s blood pressure to stabilize.

Achieving quality sleep can also lessen the likelihood of sleep-related disorders such as apnea and promote overall cardiovascular health.

6. Enhanced emotional and social intelligence

Sleep is linked to people's social and emotional intelligence. . Someone who lacks adequate rest is more inclined to struggle with recognizing others' emotions and expressions.

For example, a 2022 study examined the connection between sleep quality and duration and emotional intelligence.

477 individuals answered questions about their emotional intelligence and sleeping patterns. Those who regularly experienced better quality sleep tended to view themselves as possessing higher emotional intelligence, performing well in social contexts, sustaining relationships, feeling optimistic, and managing impulses effectively.

7. Mitigating depression

The connection between sleep and mental wellness has been a focus of research for quite some time. A 2016 meta-analysis concluded that insomnia is closely linked to an increased risk of depression.

The review indicates that sleep deprivation may lead to cognitive changes that raise depression risk.

Sleep disruptions may also hinder emotional balance and stability, along with altering neural mechanisms, which may collectively result in depressive symptoms.

8. Decreased inflammation

There exists a relationship between obtaining adequate rest and lowering bodily inflammation.

For instance, a 2019 study identified a significant positive correlation between poor sleep consistency and heightened inflammation levels, particularly among women.

The study suggested that inconsistent sleep patterns, where an individual goes to bed or wakes up at varying times nightly, can interfere with the body’s inflammatory regulation processes during sleep.

9. Strengthened immune system

Slumber aids the body in repair, regeneration, and recovery. This link also applies to the immune system. Some studies propose that deep sleep is essential for the body to heal and fortify the immune response.

However, scientists still require more research to fully understand the precise mechanisms of sleep concerning its effects on the immune system.

Hydrate to Stay Cool: Summer Tips for Kids

 Significance of Hydration and Suggestions for Keeping Children Hydrated During the Warm Months

As summer draws near, kids will be engaging in more outdoor activities, playing, exploring, and staying active in the sunlight! With backyard escapades, sports camps, and days at the pool, the higher temperatures and increased outdoor fun mean their hydration requirements naturally elevate.

Contrary to adults, kids often don’t recognize the signals of thirst until they are already dehydrated. Maintaining proper hydration aids our children in regulating body temperature, staying alert during their activities, and sustaining their energy levels all day long. A child's attitude, concentration, and physical performance can all be impacted by even little dehydration.   That’s why it’s essential to take initiative in ensuring children meet their fluid requirements. . Here are some helpful suggestions for keeping your youngster healthy and hydrated during summer.

1. Make Water the “Preferred” Option

 If water is easily accessible and personalized, children are more likely to drink it on a regular basis. Allow them to select a water bottle that excites them to carry. Establish a routine of packing a filled water bottle whenever you leave home, whether for a park visit, family outing, or errands.

2. Infuse It Naturally

Sometimes children steer clear of plain water because they find it dull. That’s where natural flavor infusions can transform hydration into a fun experience!  . Fill their water bottles with fruit pieces, such as watermelon, oranges, lemons, or strawberries. Another method to involve your child is to let them "create" their own flavor of the day. . Frozen fruit cubes are another delightful option that cools the beverage while enriching it with flavor and visual appeal.

3. Provide Hydrating Snacks

Numerous fruits and vegetables are rich in water content and make perfect summer snacks. Watermelon, cucumbers, oranges, strawberries, cantaloupe, and celery are all fantastic picks. These snacks not only keep you hydrated but also offer essential vitamins, minerals, and fiber.   .  Keep a variety of prepped fruits and vegetables in the fridge for convenient snacking.

4. Minimize Sugary Beverages

Beverages high in sugar, like sodas, iced teas, and sweetened juices, can draw more water into the digestive system instead of the rest of the body. Instead, prioritize water as the main drink and occasionally offer diluted 100% fruit juice.

5. Establish a Hydration Routine

Encourage your child to take water breaks before, during, and after physical activities, as well as during meals. A good practice is to provide a few ounces of water every hour while they play actively. Regularity is crucial; when children know what to expect, they will begin to recognize thirst signs and appreciate the importance of drinking water.

Watch for Dehydration Indicators

Common indicators include fatigue, dry lips, dark yellow urine, infrequent urination, dizziness, and irritability.  Give your child fluids very away and suggest that they relax in a cool, shady area if they exhibit any of these symptoms. 

  Teaching your child how to identify these signs in themselves can empower them to take control of their own hydration needs as well.

With a few simple strategies and a dash of creativity, remaining hydrated doesn’t have to be a chore. In fact, summer presents an ideal opportunity to develop lasting habits that will enhance your child’s health year-round. By making water enjoyable, accessible, and routine, you’re supporting your child to feel their best so they can relish all the adventures summer has in store!

About Food for Salud

Food for Salud is a diverse initiative launched at Nicklaus Children’s in 2022, harnessing the power of food and nutrition to promote the wellbeing of children and families across South Florida. Eating well offers numerous benefits, from disease prevention to overall health and wellness. Food for Salud promotes access to wholesome meals and offers families and kids in nearby schools recipes and guidance on healthy eating at a number of community gatherings all year long.

Hoop Fest Safety First

 Advice for a Secure and Wholesome Hoop fest!

Hoop fest is just around the corner! Whether you’re stepping onto the court, supporting from the sidelines, or helping ensure the weekend unfolds seamlessly as a volunteer, maintaining good health is crucial as we celebrate the start of summer—and the accompanying warmth! Here are a handful of sun safety recommendations to consider:

1. Keep Hydrated: Staying hydrated is one of the most effective strategies to tackle the heat and can enhance your performance. We suggest carrying a reusable water bottle that you can refill throughout the day and sip from as you transition between games or relax on the sidelines. Even if you don’t intend to be on the court working up a sweat, it’s essential to remain hydrated as you root for friends and family in the sun or spend your day helping out. Drinking water is vital for everyone during Hoop fest weekend!

2. Apply Sunscreen: We all cherish a sunny day, but the longer we spend outside, the more we’re subjected to the sun’s harmful UV rays. These can adversely affect your health and result in a painful sunburn... yikes! Ensure your skin is safeguarded by applying sunscreen with a minimum SPF of 15 every two hours.

3Find the Closest First-Aid Station: No one wants to contend with an injury during Hoop fest, but mishaps occur. If you or a teammate requires medical assistance, it’s crucial to know where to head! Once you locate your playing court, take a moment to identify the nearest first-aid station. Being aware of the options if your dunk or spin move doesn’t pan out, or if another player inadvertently injures you, can help you get the assistance you need promptly so you can return to the court.

4. Recognize the Symptoms of Heat-Related Illnesses: Are you aware of the signs of heat exhaustion and heat stroke? These are vital to recognize as we spend extended periods in the sun and can aid you in swiftly identifying and responding if you suspect someone may be experiencing a heat-related issue. Discover more about the signs and symptoms of heat-related ailments at: Symptoms of Heat-Related Illnesses | Extreme Heat | CDC.

Enjoy Hoop fest! The Spokane Regional Health District is here rooting for you as you prepare for the world’s largest 3-on-3 basketball tournament, and we wish everyone a safe and enjoyable weekend! For additional sun safety information, check out: Sun Safety Facts | Skin Cancer | CDC or SRHD’s Extreme Heat webpage.

"Boost Your Week: Japanese Walking & Dark Chocolate Secrets!"

 Explore 'Japanese walking,' indulge in dark chocolate for fiber, and tackle these Sunday tasks — plus  more wellness pointers to ensure a fantastic week ahead.

"Japanese walking" has proven more beneficial than typical walking, according to studies. (Getty Creative)

Greetings, wellness advocates! I'm Kaitlin Reilly, ready to present the top health insights from the web this week.

Did your parents insist you finish your plate at mealtimes, regardless of your hunger? Or did you devour your meals quickly to prevent siblings from finishing them first? Did everyone gather for meals, or could you munch in front of the TV whenever you wanted? These experiences significantly shape your dining behavior today, asserts Mikaela Conley for Yahoo Life. If you dislike sharing food or demand no TVs during meals, it likely stems from your upbringing. Interesting, isn't it?

Now, check your local weather forecast and take a peek at your horoscope if that interests you. Then, immerse yourself in these small actions to enhance your week.

🚶‍♀️ Experiment with Japanese walking

Eager to boost your cardiovascular health and overall fitness? Try "Japanese walking," a technique created by researchers at Shinshu University in Japan. To follow this walking routine, alternate three minutes of brisk walking (you will know you are walking at the right pace when talking becomes difficult) with three minutes of slower walking to recover. Repeat this cycle five times for a total of thirty minutes.

Studies reveal that this approach provides greater health advantages than steady walking, with participants experiencing enhanced cardiovascular health, muscle strength, and aerobic capacity. They even reduced their resting blood pressure. One reason to consider this? Unlike running, Japanese walking is gentler on your joints and is low-impact overall, allowing you to elevate your heart rate with a diminished risk of injury.

🍫 Enjoy dark chocolate to meet your fiber targets

When you think of fiber, whole grains and prunes may come to mind — but don’t overlook dark chocolate. Dietitian Wendy Lopez shares with Self that cocoa is inherently high in fiber, "especially the insoluble type, which aids digestion and supports gut health." The greater the cocoa solid The higher the percentage of fiber in your dark chocolate, the greater the boost. For example, the Dark Chocolate Lover's Chocolate Bar from Trader Joe's has 4 grams of fiber, which is equal to half a cup of dry oats.. Since numerous Americans fall short of their recommended fiber intake (25 grams for women and 38 grams for men daily), a boost from dark chocolate can be beneficial. You’ll gain even more if you combine it with other fiber-rich foods. Try grating dark chocolate over chia seed pudding, topped with blueberries and raspberries, for a delightful, fiber-packed breakfast.

🧹 Complete these Sunday tasks

Looking to get a head start on the upcoming week? Better Homes & Gardens recommends tackling a straightforward cleaning checklist to organize your home before the week’s hustle and bustle sets in. A neat home can also positively impact your mental well-being; a 2017 study found that clutter correlates with procrastination, feelings of being overwhelmed, and a reduced quality of life, so completing these chores is a way to safeguard your peace.

Begin with laundry, making sure to include any sheets, towels, and kitchen linens. . Do a light vacuuming and refresh your dishwasher by scrubbing the filter, cleansing After that, quickly clean the shelves and dispose of any expired things in your refrigerator. e interior with soap or a vinegar-water mixture, and running an empty cycle. Finally, declutter your desk or hobby space so you can return to it rejuvenated on Monday morning.

😋 Try rhubarb

If your only interaction with rhubarb is through strawberry-rhubarb pie, you’re missing out, experts tell Today. This vegetable (yes, it’s not a fruit) is packed with vitamin K and various antioxidant compounds. How can you enjoy it? Dietitian Grace Derocha mentions that she enjoys roasting rhubarb with a blend of spices, lemon or orange zest, and vanilla extract, then using the mixture as a topping for Greek yogurt, chia seed pudding, overnight oats, or even pancakes.  Health and Fitness

#WellnessTips #HealthyHabits #SundayReset #SelfCare #MindfulLiving

Stay Fit: 5 Easy Habits for a Hectic Life

 How to maintain fitness: 5 habits every busy professional can squeeze into their schedule

Enhancing your health doesn't have to be intricate. These 5 effective habits for staying fit are simple to implement, blend seamlessly into your daily life, and can significantly influence how you look and feel.

When trying to embrace a healthy lifestyle and becoming fitter, the plethora of advice available can be intimidating—rigid diets, lengthy workouts, or routines that simply do not align with a packed timetable. With chaotic days and never-ending task lists, adhering to such schemes becomes challenging. The result? We often abandon them and revert to our previous, unhealthy patterns. But does maintaining health really need to be this convoluted? Perhaps not.

Fitness expert  recently took to Instagram to reveal some straightforward yet impactful habits that can be easily integrated into everyday life. No extremes, no stress—just small, manageable actions that can help you feel more fit, robust, and healthy over time without complicating your routine.

How to become fit and strong?

Here are 5 simple ways to weave into your daily life to enhance your fitness and strength:

1. Increase your walking

One of the simplest methods to keep your body healthy and active daily is by walking. You only need to step outside your door; no specific equipment or gym membership is required.. "Walking for just 20 minutes a day can enhance your immune response, cognitive function, as well as support natural detoxification." . Consider walking while on calls, post-meals, or during breaks in your day. Not only does this keep you moving, but it also refreshes your mind and alleviates stress.

2. Incorporate regular strength training

Strength training isn't solely for professional athletes or gym enthusiasts. It can be as straightforward as bodyweight exercises such as squats, push-ups, and planks. The aim is to cultivate lean muscle and bolster overall body strength. "Muscle safeguards your joints, accelerates your metabolism, and assists in controlling blood sugar levels," she notes.  More is beneficial, but three is re" Try to do this two or three days a week. Markable." Furthermore, strength training keeps your metabolism active even during rest, promoting weight loss.

3. View food as fuel

You are what you consume; hence, it’s crucial to ensure you are eating healthily. Prioritize nourishing your body with whole, natural foods. “Include protein to repair muscle, vegetables for vital nutrients, and don’t eliminate carbs as they provide your primary energy source,” explains. Balance and quality are paramount. The healthier you feed your body, the better it functions and recovers. As you adopt a healthy diet, you’ll likely find your cravings decrease.

4. Eat with purpose

Unconscious eating can lead to bloating, discomfort, and excessive consumption. Therefore, it’s essential to practice mindful eating. Mindful eating involves paying attention, slowing down, savoring your food, and recognizing when you've had enough. " So, take your time, chew your food thoroughly, and become aware of you" This can make you feel better and consume less," your body’s signals to lower the chances of overeating.

5. Make your sleep a priority

Sleep is frequently the most overlooked component of fitness. However, during sleep, your body repairs, rejuvenates, and balances critical hormones. "Discover your ideal amount. It could be six, seven, or eight hours. For me, it's eight hours," recommends . Quality rest enables you to rise feeling rejuvenated and prepared to face your day with full In many ways, it really does depend on it, therefore treat it as though it were your life vigor.

Health And Fitness

Surprising Daily Habits That Age You Fast

 

 9 Unforeseen Habits That Stealthily Accelerate Aging, as per Specialists

fact-checker, and researcher with over two decades of expertise in consumer-oriented health and wellness information. health's verification process What Occurs in Your Body When You Withdraw from Alcohol Your genetics only play a minor role in determining your lifespan.1 In contrast, the decisions you make daily and what you prioritize significantly impact your longevity.1 Below are some behaviors or choices that might be subtly accelerating your aging process.

1. Never Taking a Break

Consistently working extra hours keeps your sympathetic nervous system engaged, resulting in burnout, mood disorders, and reduced immunity. “Our biology is structured around rhythms—awakening and resting, stress and recuperation. When we neglect to pause, we deny our bodies the necessary time to repair and integrate.” Mistry recommends setting aside 15 minutes each afternoon for unstructured time. “Allow your thoughts to wander freely without guilt [and] reclaim the forgotten skill of idleness.”

2. Being Constantly Dehydrated

Many people function in a state of chronic mild dehydration. This impacts cognitive function, detox processes, and joint lubrication. "Dehydration can cause focus, mood, and memory problems as well as reduce brain tissue." Chronic dehydration causes weariness, aging of the skin, kidney problems, and a reduction in stress tolerance over time. Dr. Mistry advises having a large glass of water mixed with lemon and sea salt at the beginning of the day, keeping water on hand, and drinking it frequently throughout the day.

3. Excessive Use of Air Pods and Headphones

Air Pods and headphones are excellent in workplaces, enabling focus and noise cancellation. However, lengthy usage can be detrimental. “Extended headphone use can disconnect you from your sensory surroundings and overload your auditory system, resulting in overstimulation and fatigue of attention. This continuous input restricts your brain’s ability to enter restorative and rejuvenating states.” Overusing headphones may also affect your posture, compress nerves, hinder blood flow to the brain, and impair respiratory function, potentially resulting in cloudy thinking and spinal degeneration, he explains. Consider an “ear hiatus” during the day to allow your senses to refresh.

4. Neglecting Strength Training

Losing muscle and strength can decrease metabolic rates, increase fat accumulation, and lower insulin sensitivity. “Muscles generate potent anti-infOne important measure of good aging is muscle mass.lammatory substances that enhance brain health and immune defense. Without resistance training, your metabolism may slow down, increasing your risk of frailty, falls, and cognitive decline notably.” Aim to perform a brief 10-minute bodyweight strength regimen each morning while your coffee brews.

5. Living a Life Full of Stress

prolonged stress is linked to immune system promise, digestive problems, and heart disease. Incorporate mindfulness, meditation, or deep-breathing practices into your everyday routine. “Even dedicating just five to ten minutes each day can remarkably reduce stress levels and enhance your overall well-being,” she suggests.

6. Neglecting Oral Hygiene

Brushing your teeth at night is more crucial for longevity than you might think. Individuals who brush their teeth before sleeping exhibit a considerably lower mortality risk compared to those who skip it.23 Additionally, inadequate oral care can lead to gum disease, tooth loss, and health complications like heart disease. “Bacteria in the mouth can enter the bloodstream and influence heart health. Establish a nightly routine to ensure you don’t forget to brush your teeth before bedtime.”

7. Leaving Makeup On Overnight

Sleeping wearing makeup can cause acne, interfere with the skin's natural renewal cycle, and accelerate the aging process “During deep sleep, your skin undergoes the most vigorous repair efforts. A congested surface can hinder this rejuvenation process, resulting in dullness and inflammation.” Dr. Mistry advocates using a natural oil like jojoba to cleanse makeup while massaging your face, followed by a warm cloth and a soothing breath to assist in winding down.

8. Being Bound to Your Devices

You may be aging your nervous system by keeping it in a condition of perpetual vigilance if you never take a break from screens, social media, or repetitive jobs. "Times of stillness and connection are necessary for your vagus nerve, which helps with digestion and soothes your heart." Allocate some time each day free from screens or obligations. Rest is not laziness—it’s rejuvenating.

9. Allowing Negativity to Overwhelm You

Maintaining a chronic negative perspective on life can impact mental wellness, burden relationships, and decrease life satisfaction. “Over time, persistent negative sentiments can lead to physical health issues through ongoing inflammation and stress.” Dr. Eichenberger suggests journaling positive moments, expressing gratitude, and reshaping negative thoughts. “Surround yourself with positive, uplifting individuals and minimize your exposure to toxic environments or media,” she emphasizes.

Stay Cool: Essential Summer Health Tips

Summer Health Tips

Numerous individuals eagerly anticipate the official beginning of summer. They are excited to soak up the sun and enjoy the great outdoors.  . Yet, the summer season can bring forth distinct health obstacles for adults, children, and even pets. Intense heat, insect bites, and sunburn are merely a few of the challenges that may arise. MCM consulted Dr. Fabian Sandoval, President and CEO of Emerson Clinical Research Institute in Washington, D.C. for tips on maintaining a healthy summer.

Sandoval pointed out that people often underestimate the significance of safeguarding their eyesight during the summertime. He advises that individuals should utilize sunglasses equipped with ultraviolet light protection to shield their eyes from harmful UV rays.  According to Sandoval, simple tasks like mowing the lawn could lead to issues, particularly if grass clippings or other debris get into one’s eyes.. When caring for their gardens, he added, eye protection is crucial.

#SummerHealth #WellnessTips #StayHydrated #HealthyLiving

Boost Healthy Aging with Berries

 Incorporating more berries into your daily diet could enhance the prospects of healthy aging,

according to research findings.

•  A recent investigation has unveiled a correlation between increased berry consumption and improved aging outcomes.
•  The study indicates that higher intake of foods and drinks rich in flavonoids may diminish an individual's susceptibility to various elements of unhealthy aging, including frailty and cognitive decline. 
• With longevity on the rise, the World Health Organization (WHO) predicts that the global population aged 60 and above will soar from 1 billion in 2020 to 1.4 billion by 2030, reaching 2.1 billion by 2050.

 Furthermore, the demographic of centenarians—individuals aged 100 and over—is projected to approach 4 million by 2054.

 Given the trends in extended life spans, there has been a significant focus on research aimed at identifying methods to facilitate healthy aging, ensuring a high quality of life devoid of major illnesses.

 “As longevity increases, it’s essential to promote health and independence for as long as feasible,” remarked Nicola Bondonno, PhD, a post-doctoral researcher at the Danish Cancer Institute in Copenhagen, Denmark, in an interview with Medical News Today. “Discovering natural, everyday avenues to foster healthy aging, especially through dietary choices, provides an affordable and easily accessible solution that can substantially enhance life quality and alleviate burdens on health care systems.

” Bondonno, the lead author of a recent study published in The American Journal of Clinical Nutrition, highlighted that a higher intake of foods and drinks abundant in the phytochemical substance flavonoids might lower a person's risk for certain facets of unhealthy aging, including frailty and cognitive health issues.

What are flavonoids?

Many fruits, vegetables, and meals produced from plants contain flavonoids, including:

• Berries like blueberries and raspberries
• Citrus fruits such as oranges and grapefruit
• Rich chocolate
• Fruits including peaches and bananas
• Green and black tea
• Leafy greens like kale and spinach
• Red wine
• Vegetables such as peas, onions, and tomatoes

“Flavonoids are responsible for the vivid colors of many plants, but they also appear to possess health-enhancing characteristics,” stated Bondonno. Because our previous research indicates flavonoids may protect against chronic illnesses, we focused on them.

“Flavonoids exhibit anti-inflammatory and antioxidant qualities, which aid in protecting the body’s cells from deterioration as we age. They also promote vascular health and may assist in maintaining muscle and cognitive function. While not all flavonoids function identically, many seem to bolster the body’s systems that tend to weaken with aging.”

Health & supplements

Boost Heart Health with These 7 Summer Superfoods

 7 Summer Produce Items That Are Beneficial for Your Heart

Peaches and berries are abundant in fiber, antioxidants, and vitamins that may aid in reducing blood pressure and promoting heart health.

Numerous summer fruits and veggies are loaded with vitamins, minerals, and fiber, which assist in lowering blood pressure and enhancing heart health while keeping you hydrated during the warm season.

How to Select Summer Produce

"Whenever possible, choose local produce because it is usually fresher, higher in nutrients, and less priced during peak season." Sherry Gray, MPH, RD, is an extension educator and registered dietician.  at the University of Connecticut, remarked in an email to Verywell.

Consuming a diverse array of fruits and vegetables provides a blend of antioxidants and amplifies heart health advantages. "If you're not in the habit of regularly eating fruits and vegetables, begin with one or two a day and gradually increase," Gray suggested.

Here are seven fruits and veggies to support your heart this summer.

1. Tomatoes

Tomatoes are a summer essential brimming with heart-friendly nutrients like potassium, vitamin C, and folate, which may assist in lowering homocysteine levels—a contributor to heart disease.1

With types like plum, heirloom, green, cherry, and beefsteak, tomatoes provide numerous ways to enhance color,  "Beast way to  cook tomatoes in pasta and pair it with parmesan cheese, fresh arugula, and a little olive oil,"

2. Blueberries

Blueberries  are packed with anthocyanins, antioxidants that combat oxidative stress and inflammation—two contributors to heart disease.2

Regular intake of blueberries is linked to lower cholesterol levels. Their high fiber content also aids in managing cholesterol and upholding overall heart health.2

3. Peaches

Peaches are a summer fruit that is high in beta-carotene, potassium, vitamin C, and fiber.. These nutrients can help in reducing blood pressure, enhancing cholesterol levels, and lowering the risk of heart disease. Once converted into vitamin A within the body, beta-carotene provides additional heart-protective advantages.34

Peaches are versatile and easy to enjoy—try them grilled, mixed in salsas, or included in fruit salads.

4. Apricots

Like peaches, apricots are a summer stone fruit filled with antioxidants, fiber, and heart-protective elements.

They contain pectin, which serves as a natural laxative, and they're rich in vitamins A, B, and C, alongside phenolic compounds and carotenoids that support vascular health.5

5. Watermelon

Watermelon is a hydrating summer fruit high in potassium, fiber, and lycopene—an antioxidant linked to enhanced blood pressure and reduced risk of cardiovascular disease.6

It also includes L-citrulline, an amino acid that may assist in lowering blood pressure and arterial stiffness, although most research employs supplements or extracts in quantities well beyond what you typically ingest.7

6. Zucchini

Zucchini and other summer squashes are abundant in potassium, an essential nutrient for regulating blood pressure and diminishing the risk of stroke and heart disease. Since many Americans do not consume sufficient potassium, increasing zucchini in your diet is an easy way to foster heart health.8

Zucchini also offers vitamin C and fiber, promoting digestion and aiding in the removal of cholesterol from the bloodstream.

7. Strawberries

A small study in 2021 revealed that consuming 2.5 servings of strawberries daily might enhance cardiometabolic risk factors and insulin sensitivity.9 Strawberries are rich in antioxidants and vitamin C, which work to combat free radicals that could harm the heart.

Savor fresh strawberries alone, blended in a smoothie, chopped in a salad, or as a topping for oatmeal or Greek yogurt.

What This Means For You

Incorporating in-season fruits and vegetables into your summer meals can yield considerable health benefits, particularly for your heart and cholesterol levels.

Simple Steps to Boost Your Gut Wellness"

 Essential Recommendations from a Functional Medicine Practitioner for Enhanced Gut Wellness

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Before we explore an array of gut-nurturing advice from functional medicine physician Mary Pardee, N.D., it’s important to state: those suffering from IBS, celiac disease, ulcers, or any other severe gut health issue should probably bypass general health recommendations and follow a more specific plan from their healthcare provider.

If this doesn’t apply to you and you’re looking to enhance your gut health, you’ve come to the right spot. In an episode of the Mind-Body Green podcast, Pardee offered the following crucial recommendations for gut health:

Increase your fiber intake

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Fiber, revolutionized. Organic, plant-based, and offering full-body benefits*

Fiber is a unique complex carbohydrate (exclusively found in plants) that moves through the body without being digested; this is why it can assist in maintaining a smooth-running digestive system by pushing food along post-meal.

Before the nutrient helps you eliminate what you’ve consumed, your microbiome takes advantage of the soluble fiber you ingest. The bacteria in the colon thrive on fermentable soluble fibers—such as legumes (e.g., beans)—and generate gut-friendly metabolites known as short-chain fatty acids (SCFAs)1, as reported in the Journal of Lipid Research.

These SCFAs then help sustain energy levels, encourage a healthy inflammatory response2, and manage blood sugar levels.

Given these gut-related advantages, it’s no surprise that Pardee advocates for increasing your fiber consumption. "Options like psyllium husk, flaxseeds, quinoa—all of these are high-fiber foods," she notes. "They serve as important sources for your gut microbes to consume, leading them to produce substances that benefit our human body."

Discover how to harness food as medicine through an advanced exploration of nutrition taught by leading health and wellness experts. Learn more about mind body green's Functional Nutrition Training.

Here’s a list of additional fiber-rich foods to think about adding to your shopping list. If you’re having trouble meeting your fiber needs (and many are), consider incorporating a fiber supplement into your routine—here's how to tell if yours is effective.

2.Consume a variety of plants

Another piece of advice from Pardee (and numerous other health experts) is to diversify the plants on your plate. 

 That will increase the diversity of your gut microbiome, she says. "Just to expose your [gut] bacteria to a variety of phytochemicals and fiber, try something different once a week from the grocery store or farmer's market."

Research backs this suggestion, revealing that individuals who consume around 30 different plants weekly boast the healthiest microbiome.

Now, 30 isn’t an absolute requirement, and it isn’t feasible for everyone considering the barriers to accessing whole foods in certain communities. Instead of viewing this number as a strict standard, heed Pardee's guidance to concentrate on increasing the variety of plants in your diet—whatever that looks like for you.

If you want to challenge yourself with the 30 plants goal, take a look at my journey following the protocol over the course of a month.

3.Emphasize fermented foods

Lastly, Pardee encourages adding fermented foods to your diet, highlighting their probiotic-rich properties. These fermented items have been shown to boost microbial diversity and decrease gut inflammation, according to a Stanford clinical study3.

So the next time you’re crafting your grocery list, include a couple of fermented products. Here are some quick suggestions from Pardee:

Sauerkraut

Kimchi

Kefir

Plain yogurt

The conclusion

To achieve optimal gut health, begin by boosting your fiber intake. Once you establish that foundation, shift your attention to plant variety, and strive to incorporate new fruits, vegetables, legumes, and spices into your meals.

Then, before you leave the market, don’t forget to grab some fermented foods to nourish your microbiome as well.

"6 Amazing Benefits of Beet Juice You Should Know!"

  6 Reasons to Drink Beet Juice

1. Enhances Stamina and Exercise Performance

Containing nitrates, beet juice boosts the oxygen supply to muscles, leading to better endurance and physical performance, making it particularly beneficial for athletes.

2. Promotes Heart Health

Nitrates help to widen and relax blood vessels, which lowers blood pressure and enhances circulation, thereby decreasing the chance of heart disease.

3. Loaded with Antioxidants

Beets are rich in betalains, which are plant pigments, and vitamin C. Both of these components guard your cells against harm and help in reducing inflammation.

4. Boosts Brain Function

The improved blood circulation from nitrates could positively impact brain health, potentially enhancing memory and focus while lowering the risk of dementia in older individuals.

5. Facilitates Liver Detox

Beet juice aids the liver in efficiently handling toxins due to compounds like betaine and betaines that encourage detoxifying enzymes.

6. Encourages Digestive Health

Rich in fiber, particularly when blended for the pulp, beets support proper digestion and help prevent constipation.

🥗 Nutritional Breakdown (per 1 cup / 240 ml beet juice):

Calories: 100–110

Carbs: 23–25g

Sugars: 20g

Fiber: 0–1g (depends on the pulp)

Protein: 2–3g

Folate: 20% DV

Potassium: 13% DV

Vitamin C: 10% DV

Iron: 6% DV

Nitrates: High

⚠️ Possible Risks

High in Oxalates: Could lead to kidney stones in some individuals.

May Cause Low Blood Pressure: People taking blood pressure medication should talk to a doctor.

Beeturia: Can turn urine or stool pink/red; it's harmless but may catch some off guard.

High Sugar Levels: Diabetics should be careful with their consumption due to natural sugars.

✅ In Summary:

Beet juice provides significant health advantages, especially for heart function and physical performance. However, moderation is crucial, mainly for those with kidney issues or concerns about blood pressure.

Doctors Warn: Stop These Habits Now

  "Harmful" Habits That Are Seriously Impacting Your Well-Being, According to Medical Experts

Recently, we reached out to physicians, researchers, and various health professionals from the BuzzFeed Community to share insights about habits that many underestimate in terms of their detrimental effects on health. The revelations were profoundly enlightening—and I won't sugarcoat it; some were quite alarming. Here’s what they shared:

1. "Get a sleep evaluation if you snore.  Sleep apnea can be lethal. It's not just an annoyance to those nearby; it can actually KILL YOU. Why? Hypertension, excessive daytime fatigue leading to more accidents, depression, anxiety... and hypertension paves the way for heart, kidney, and other vascular problems that can result in organ failure and stroke.

"Neglected sleep apnea can induce excessive daytime drowsiness, risking car collisions, high blood pressure, and potentially heart failure over time.  Talk to your healthcare professional if you snore or feel tired all the time.   

2. "Mixing over-the-counter medications with identical active ingredients, like cough syrup and cold medicine can be hazardous. Both might contain acetaminophen, leading to serious liver damage."

3. "As obvious as it may seem, excessive alcohol consumption is harmful. We all know the repercussions, but let me share an insight from my experience in the ICU: succumbing to alcohol is one of the most painful ways to die. Few contemplate dying slowly, continuously seizing while inebriated. Rarely does anyone consider their entire body turning yellow as they drink after work.

"Very few understand that chronic heavy drinking can cause substantial body swelling, making them unrecognizable after consuming an entire 12-pack nightly."

"As an internal medicine physician, I see numerous repercussions from heavy drinking: severe liver disease with associated neurological conditions, such as hepatic encephalopathy and abdominal fluid accumulation. Alcohol can also lead to cardiomyopathy, early-onset alcohol-induced dementia, and impairments especially affecting the frontal lobe, resulting in issues with impulse control and executive functioning beyond typical Alzheimer's symptoms. Let’s not forget Korsakoff’s psychosis."

4. "Nail biting!!! It introduces loads of bacteria into your system, can damage your teeth, and in extreme situations, may lead to stomach pain and obstructions."

5. "Secondhand smoke. You absorb all the negatives of smoking, just in smaller amounts. But gradually, they accumulate. I’ve encountered individuals with severe lung conditions due to years of living with smokers!"

6. "Without a doubt, the most damaging thing you can do to yourself is smoking. The images on anti-tobacco campaigns hardly convey the true impact on the body.  My coworkers and I see a wide range of illnesses and internal injuries that are associated with smoking, such as tremors, appetite loss, lung cancer, internal bleeding, and more. 

"The dangers of long-term smoking are vast, and we also need to consider environmental repercussions. Please, look at the statistics and CONSIDER QUITTING."

7. "Neglecting to floss as part of oral hygiene is risky. The bacteria can cause bleeding gums and potential tooth loss, and they can also enter your bloodstream. If that happens, significant heart problems or even dementia could arise."

8. "Being underweight is equally unhealthy, if not more so, than being overweight. Underweight individuals are often at a higher risk for severe injuries compared to average or overweight individuals, and recovery times extend. Additionally, they tend to get ill more frequently and experience more pronounced symptoms because their bodies have limited resources to fend off sicknesses, including respiratory infections. Fatigue is also a prevalent issue for those who are underweight."

"Many criticize overweight individuals under the guise of 'concern for their health,' which is hypocritical. Celebrating thinness is deeply damaging."

9. "As a mental health worker, I can attest that the push for overachievement is detrimental to your mental wellness. While achievement ideally boosts self-esteem, the relentless pursuit of excellence can be harmful to both mental and physical health.  It can wear you out and cause burnout. It is common for high-achieving students to have breakdowns.. There is a limit to how much your body and mind can take. It’s better to channel efforts into being your best while balancing that with self-care practices—like ensuring adequate sleep, maintaining a nutritious diet, and allocating time to unwind."

"No one wants to exist as a human doing instead of a human being; it’s vital to be present in the moment without adhering to ceaseless internal demands for greater accomplishments."

More Powerful Than Diet & Exercise

 The Unseen Health Habit More Effective Than Diet or Fitness

Insights from years of research on connections and health.

• The Importance of Relationships
• Take our Relationship Contentment Assessment
• Find a counselor to enhance connections

Key takeaways

• Robust relationships forecast long-term health more accurately than various biomarkers.
• Being isolated and having toxic relationships increase the chances of getting sick even more than being inactive or having diabetes.
• Quality is paramount: Emotionally secure connections safeguard both body and mind as we age.

We frequently discuss ways to prolong life. Global life expectancy is increasing. Innovations in healthcare and technology promise to decelerate aging and prolong youthfulness. However, most of us aren’t wishing for a longer existence merely to linger. What we truly desire is to feel fulfilled as we age—to flourish emotionally, mentally, and physically in our later years. I refer to this as Velvety — a well-lived longevity. It emphasizes Thrive Span over merely lifespan.

What propels us to thrive throughout a lengthy life? Let’s dive into relationships. And not in a sentimental, soft manner. We’re referencing concrete science: biomarkers, survival statistics, inflammation markers, and cognitive abilities. Here are four vital insights.

1. Intimate relationships forecast long-term health more accurately than cholesterol levels.

The Harvard Study of Adult Development—one of the most extensive studies ever undertaken—tracked the lives of hundreds for over 80 years. Its primary discovery? During middle age, the strength and quality of personal relationships can be a better predictor of health and happiness in later years than job success, intelligence, or even medical test outcomes.  By age 50, the best measure of how individuals aged was not their genes; it was their relationship satisfaction.

2. Loneliness is detrimental to health.

Loneliness doesn’t mean being physically alone; it signifies feeling unsupported and disconnected. A significant study conducted in 2016 showed that young people who experience social isolation have inflammation levels similar to those who do not stay active physically. . For seniors, it heightened the risk of hypertension even more than diabetes. Furthermore, a 2024 meta-analysis spanning 12 nations validated that insufficient social connections—such as isolation, weak networks, and lack of support—significantly elevated the risk of stroke and mortality post-stroke.

3. High-conflict relationships are worse than none at all.

While having relationships in general is essential, the emotional impact of those connections is paramount. A decade-long study published in Psychosomatic Medicine found that high-conflict ties—characterized by criticism and emotional unavailability—actually raised inflammation more than positive interactions could balance out. In simpler terms, toxic relationships could harm your health more than solitude. This realization profoundly affects how we choose to allocate our time and emotional resources.

4. Strong relationships safeguard your mind.

The Harvard Grant Study discovered that individuals with secure and emotionally attuned partnerships in their 50s were likelier to maintain sharp memory in their 80s. This correlation remained valid even after adjusting for factors such as income, education, and lifestyle. In essence, feeling emotionally secure was a predictor of cognitive longevity. Additionally, a 2021 study indicated that severe social isolation correlated with heightened inflammatory markers, linked to waning memory and cognitive faculties.

The Practical Applications

 These findings significantly change how we view health and aging. While we obsessively monitor our physical health metrics, we may be undervaluing relationships as crucial rather than optional health behaviors.

The research implies we should reflect: Who makes me feel acknowledged, supported, and emotionally secure? And am I giving that same emotional safety to others?

Looking Ahead

As we journey through lengthier lives, the quality of our relationships will grow increasingly essential. The additional years we gain through medical advancements will only matter if we have people to share them with—individuals who truly understand, respect, and accept us.

When enhancing your health regimen next, ponder this: Your relationship satisfaction at 50 may be a greater indicator of your well-being at 80 than any supplement or workout routine. The most potent prescription for healthy aging might just lie in the quality of your connections.  

 

Stay Cool: Healthy Summer Tips

 Summer Diet Tips For Kids & Adults — Beat The Heat With Healthy Hacks!

As temperatures soar, our bodies need extra care to stay cool, hydrated, and energized. Whether you’re a busy adult juggling responsibilities or a parent concerned about your child’s well-being, adopting a summer-friendly diet can make a world of difference. Here are simple yet effective summer diet tips for both kids and adults to help beat the heat and stay healthy.

1. Drink plenty of water; it is your best friend.

Why it matters: Hot weather leads to sweating, which can cause dehydration.

Tips:

Adults should aim for 8–10 glasses of water daily; kids need 5–8 depending on age.

Add flavor naturally: infuse water with mint, lemon, cucumber, or berries.

Coconut water and fresh lime juice are excellent natural coolants.

2. Eat Seasonal Fruits & Veggies

Why it matters: Nature gives us hydrating and cooling foods during summer.

Best picks:

Watermelon, muskmelon, mangoes (in moderation), cucumbers, tomatoes, and zucchini.

Serve kids cold fruit salads or popsicles made from fresh juice.

3. Avoid Sugary Drinks & Junk Food

Why it matters: Soft drinks and fried snacks increase body heat and lead to sluggishness.

Better choices:

Replace sodas with fresh juices, smoothies, or buttermilk.

Swap chips with roasted makhanas, trail mix, or homemade yogurt dips with veggies.

4. Light & Frequent Meals

Why it matters: Heavy meals can cause indigestion and tiredness in the heat.

Tips:

Break meals into 4–5 smaller portions through the day.

Include light dals, khichdi, grilled vegetables, and curd-based dishes.

For kids, offer colorful, fun portions to maintain appetite and nutrition.

5. Boost Electrolytes Naturally

Why it matters: Sweating can deplete essential salts and minerals.

Solutions:

Mix lemon water with a pinch of rock salt.

Give kids fruit chats with kala namak (black salt) and cumin powder.

Adults can sip on sattu drinks or barley water.

What to Avoid:

Excessive caffeine (tea, coffee) – it dehydrates the body.

Creamy desserts and heavy sweets – they slow down digestion.

Reheated food – especially rice or meat – as it spoils quickly in hot weather.

For Kids Specifically:

• Pack lunches with whole-grain sandwiches, fruit slices, and homemade energy bars.
• Use ice cube trays to freeze fresh juice or flavored milk for fun, cool treats.
• Keep them away from ice-cream overload—offer frozen yogurt or chilled fruit instead.

For Adults:

• Begin your day with soaked almonds or a banana smoothie.
• Avoid skipping meals, even when you don’t feel hungry.
• Add probiotics like lassi or yogurt to strengthen gut health.

Final Word:

Summer can be draining, but with these easy dietary adjustments, you and your family can stay fresh, active, and cool . Keep in mind that seasonal selections, light meals, and hydration are crucial   Keep it simple, natural, and colorful—and enjoy a healthier summer!