One of the best ways to lose weight is to eat a piece or two of fruit with meals. Women who ate a piece of pear or apple have been shown in a study to shed more extra pounds than those who ate the same controlled-calorie meal without eating fruits. The high-fiber fruits obviously satisfy the hunger sooner, leading to lower total calorie intake. Heavier people are more prone to illness and recovery from a medical condition or surgery also takes longer among them. Eating a lot of fruits, which are loaded with vitamin C may also lower one’s risk of heart disease, as much as 28 percent. Fresh fruits and fruit juices are better sources of vitamin C than pills. Diabetics should adjust the calories from these in accordance with their physician/nutritionist.
Listening to a relaxation tape, is a more economical way to reduce stress and improve sleep. It also has been found to be as effective the more expensive therapeutic massage or other pricier gimmicks.
To have a more restful sleep, write down all the things you have to do the following morning. Doing so reduces the anxiety and stress from the “memory space” in your brain because you eliminate the worry that you might forget some of the things you have to do when you wake up. This way, you have peace of mind while you sleep.
Having a lot of good friends and taking time to enjoy their company is good for health and mental well-being. Medical studies among hypertensives (high blood pressure patients) have shown that those with the fewest friends in their immediate social circle had the highest blood pressure readings. Properly caring for your overall health can make your physiologic age 16 years younger than your chronologic age.
Soft drinks of any kind is toxic to our body, especially to children’s and teenagers. Whether it is cola or uncola, regular or diet or zero-cal, flavored or not, all pop beverages increase the risk for metabolic syndrome. More and more people and family are giving up soft drinks and drinking filtered water instead, and this is definitely healthier.
Interleukin-6 (IL-6) is an inflammatory protein that has been linked to aging and disease, and found elevated in the blood of persons with unmanaged chronic stress. One of the best ways to manage stress and also improve the immune system is to take daily long unhurried walks, listen to soothing music and good jokes, do some regular dancing, and spend time with family and friends.
Laughter is the best medicine. So they say. And they are right. Medical literature is replete with information to show that tickling your funny bone really boosts your immune system. Various data show that those who indulge in cheerful or amusing pastime have higher levels of immunity. This translates to increased resistance to colds, infections and other diseases.
Positive emotions like laughter has been shown to control the roller coaster or spikes in blood sugar level after meals. Those diabetics who watched funny shows during dinner, compared to those who listened to lectures during dinner, showed lower blood sugar levels. Preventing spikes in the level of blood sugar minimizes complications from diabetes.
Monounsaturated fats, such as olive oil, and high-fiber whole grains have been found to help prevent diabetes or help control blood sugar levels among diabetics. So, dipping a slice of whole-grain bread into a little olive oil, is a healthy way to start a meal, especially among those with diabetes. But make sure you obtain the advice of your attending physician on this and other health matters.
Diet high in fiber and folate, coupled with regular exercise, has also been found to lower among men the blood level of homocysteine, a marker substance for heart disease. Among women, similar diet and exercise reduce homocysteine level but the greater impact on this substance appears to be from minimizing coffee and alcoholic beverages.
Is too late for seniors to benefit from exercise? The answer is no, it’s never too late to exercise. Studies have impressively shown that even among those who were 65 and over, who lived a sedentary life, before starting a regimented exercise program, reduced the risk of cancer by 51 percent and of heart disease by 36 percent. Regular exercises also make individuals feeling and looking 6 years younger. Indeed, it is never too late to do good things. Consult your physician before you indulge in exercises after decades of “hibernation” on the couch, holding a TV remote control and munching on junk foods. By the way, it is not too late either to quit smoking (at any stage) and to start eating the right diet.
And talking about eating right, Dr. Fe del Mundo, internationally renowned oediatrician, scientist and medical leader, who was still practicing Pediatrics at age 92 (not a typo) at the children’s hospital named in her honor, located at 11 Banawe Street, Quezon City, Philippines, gave us the following advice, her formula for longevity: “Leave the table a little less full, a little hungry, and you will live longer.” Recent studies have corroborated and scientifically validated her “theory.” One good strategy in maintaining a good weight is drinking a tall glass of water before each meal, and by staying away from rice, bread, cake, and carbohydrates in general. Our health destiny is, to a significant degree, in our hands.
Organic produce is farmed without the use pesticides or other artificial aids, and raised in the natural way. It is healthier compared to the conventionally raised crops. The same thing with eggs, chicken, pork and beef, and other meats. The more we stay away from hazardous chemicals, even when we do gardening or home cleaning, the safer for us. Our kitchen, bathrooms, and garage are stocked with dozens of dangerous cleansing chemicals of various types. Deodorizers and home or car perfumed aerosols are dangerous too. For cleansing sinks, countertops, and other surfaces at home, it is safer to use a solution mixture of 500 cc water, 60 cc white vinegar, 30 alcohol, and 15 cc (1 tbsp) dishwashing soap. It is not only safer but very inexpensive compared to chemical cleaners on the market. And you can make this cleansing solution yourself at home.
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Philip S. Chua, MD, FACS, FPCS, a Cardiac Surgeon Emeritus based in Northwest Indiana and Las Vegas, Nevada, is an international medical lecturer/author, and Chairman of the Filipino United Network-USA, a 501(c)3 humanitarian and anti-graft foundation in the United States. Visit our websites: philipSchua.com and FUN8888.com Email: [email protected]
