The CDC released a new study listing the top foods in preventing disease, calling them 'Powerhouse" fruits and vegetables. And kale doesn't even break into the top 10! Try to include some of these to reduce your risk of chronic disease. Here are the top 10:
Watercress
Chinese cabbage
Chard
Beet greens
Spinach
Chicory
Leaf lettuce
Parsley
Romaine Lettuce
Collard greens
A new study, published this week, shows that both blueberries and red grapes have significant immune-building properties. Researchers at Oregon State University discovered that both fruits contain beneficial compounds. Blueberries contain pterostilbene, while red grapes contain resveratrol. Both compounds, when combined with Vitamin D, increase the body's immunity. So eat up!
My friends and family know that I love avocados. As in I eat avocado every day. As in it's my "desert island' food. As in it was my daughter's first food (and she happily exclaims "cado!" when she sees one). And while some may make fun of me, I have science on my side! Not only is it high in good fats, it also helps the absorption of other antioxidants--lycopene and beta carotene. And it has anti-inflammatory benefits.
While some may be concerned about the fat content in avocados, one study found that avocado consumers are actually lower in weight and body mass index than non-avocado eaters. Avocados are heart-healthy, help regulate blood sugar, and can even prevent cancer. So dig in! They're delicious!
I'm always asking my patients about their sleep. How many hours do you get? How rested do you feel in the morning? And sadly, most people just aren't getting enough hours to feel rested. We all seem to be too busy, too plugged in, too stressed out.
But this a very big deal! A study from the journal Occupational and Environmental Medicine concluded that sleep deprivation can cause symptoms similar to alcohol impairment. And getting less than 6 hours of sleep at night an cause a signficant reduction in coordination, reaction time, and judgement.
So here are a few things that can help you have a longer and more restful slumber:
1. Shut down electronics earlier. The bright lights can keep you stimualted and make it tough to fall asleep.
2. If you're an overthinker, keep a pad of paper by the bed. Use it to jot down notes or ideas that pop into your head. This way you can write it down and revisit the idea the next day.
3. Have a bedtime routine. It's funny to me how we do this for out kids -- a bath, stories, a tuck-in ritual -- but we don't give ourselved the same consideration. Try a cup of tea, a few chapters of a good book, or a snuggle.
4. Listen to your body. Acknowledge the first yawn, realize that you are indeed tired.
Sleep is restorative and healing. 8 hours is the ideal number for good health. Make an effort to be nice to yourself and get your darn sleep! And if you're having a hard time, remember that acupuncture and herbs can help.
In October 2012, JAMA published a study that was a meta-analysis of research about Acupuncture for chronic pain. The sample size was an impressive 18,000 patients, which is quite large for an acupuncture study. And moreover, the results were favorable: acupuncture is indeed an effective treatment for chronic pain.
Conclusions Acupuncture is effective for the treatment of chronic pain and is therefore a reasonable referral option. Significant differences between true and sham acupuncture indicate that acupuncture is more than a placebo. However, these differences are relatively modest, suggesting that factors in addition to the specific effects of needling are important contributors to the therapeutic effects of acupuncture. (JAMA, October 22, 2012)