Quick Tips for Health

Quick Tips for Health — Health is one of the most important aspects of our lives, but sometimes we don’t feel we have the time or energy to research every health topic that concerns us. We’ve got some quick tips for health that you can read through quickly, remember, and put into practice today! We hope you’ll find the article handy and beneficial.

Lower your blood Pressure – FAST

Did you know that a full bladder can raise your blood pressure by 15 mm Hg systolic (the top number) and 10 mm Hg diastolic (the bottom number)? It’s true! Always go to the bathroom before you have your blood pressure taken. But…why does this matter? High blood pressure, also known as hypertension, is a silent killer that affects one in four adults in the US. It can damage your heart, brain, kidneys, and eyes, and increase your risk of stroke, heart attack, dementia, and kidney failure. That’s why it’s crucial to keep your blood pressure under control. Besides emptying your bladder, you can also lower your blood pressure by eating a healthy diet, exercising regularly, reducing stress, quitting smoking, and limiting alcohol intake. These simple lifestyle changes can make a big difference in your health and well-being.

Protect your heart with healthy Omega-3s

The healthiest type of salmon is wild-caught Alaskan. It is a nutritional powerhouse that provides many health benefits for your heart, brain, immune system, and overall health. It is also safer and more sustainable than farmed salmon, as it has lower levels of contaminants and higher levels of antioxidants. Some fresh salmon is wild-caught, some is farmed, but ALL canned salmon is wild-caught. It’s budget-friendly, too. Canned salmon is a convenient and affordable way to enjoy the benefits of wild-caught Alaskan salmon. It has a long shelf life and can be used in various recipes. You can also eat the skin and bones of canned salmon, which provide extra calcium and omega-3s.

Sip a super good-for-you tea

Catechins are a type of antioxidant that can protect your cells from damage caused by free radicals, which are unstable molecules that can cause inflammation, aging, and chronic diseases. Catechins are found in many plants, but especially in tea leaves. White tea is the least processed type of tea, which means it has the highest amount of catechins among all teas. Green tea is also rich in catechins, but it undergoes more oxidation than white tea, which reduces some of its antioxidant content.

Potential health benefits of catechins from white tea include

• Lowering blood pressure and cholesterol
• Enhancing metabolism and fat burning
• Boosting the immune system and fighting infections
• Protecting your skin from UV damage, aging, and inflammation.
• Preventing dental cavities and plaque formation by strengthening tooth enamel and hindering bacteria growth.

Make your teeth last longer

Most of us stop brushing after 30 seconds. We may think that’s enough to clean our teeth, or we may get bored and want to move on to something else. But brushing for a full two minutes, twice a day with a soft-bristle manual or electric toothbrush and flossing before bed help make your teeth last longer. Research shows that brushing for two minutes can remove up to twice as much plaque as you would brushing for one minute. Plaque is a sticky film of bacteria that can cause tooth decay, gum disease, and bad breath. Simply by brushing for two minutes, you can prevent these problems and keep your smile healthy. To make brushing for two minutes easier and more fun, you can try some of these tips: use a timer or an app to track your time, listen to your favorite song or podcast while you brush, divide your mouth into four sections and spend 30 seconds on each one, or follow a brushing pattern that covers all the surfaces of your teeth.

8 Glasses-a-day myth

Drinking 8 glasses of water a day is a common recommendation, but it may not suit everyone’s needs. The amount of water you need depends on many factors, such as your body weight, activity level, climate, and health conditions. Believe it or not, a more reliable way to check your hydration status is to check the color of your urine. If it is pale yellow or clear, you are well hydrated. If it is dark yellow or amber, you need to drink more water. If drinking more water does not lighten the color of your urine, please see your healthcare professional as soon as possible.

M O R E  Q U I C K  T I P S  F O R  H E A L T H

Vitamin B12

You may need more vitamin B12 now than when you did when you were 30 years old. Vitamin B12 is a vital nutrient beneficial to overall health. It is essential for healthy red blood cells and nerves. But getting the amount of vitamin B12 you need may be a challenge even if you eat a healthy diet. That’s because the body’s natural ability to absorb vitamin B12 from food declines with age. To learn the best amount of B12 for your body, schedule a consultation with one of our nutritionists!

You can learn more about B12 and how it works from Harvard Health Publishing (HHP), Harvard Medical School.

Foods that help to maintain firm muscles

Eating too little protein is a major cause of age-related muscle loss. The secret to keeping your muscle-making switched turned ON is to supply your body with enough amino acids to automatically manufacture protein. Our nutritionist can put you on the right path.

Protein is essential for muscle growth and maintenance, because it is composed of amino acids that are the building blocks of muscle tissue. When you exercise, you create microscopic tears in your muscles, which need to be repaired by protein synthesis. If you don’t consume enough protein, your body will break down your existing muscle tissue to get the amino acids it needs, resulting in muscle loss.

Improve Your Memory in 20 minutes

Researchers have discovered an astonishing link between memory and exercise. Exercise triggers the release of mind-strengthening compounds that support brain neuron growth and maintain your hippocampus – the part of the brain involved in memory. Even more surprising? Just one 20-minute exercise routine can help ward off memory problems.

Exercise stimulates the production of brain-derived neurotrophic factor (BDNF), a protein that promotes the growth and survival of new brain cells, especially in the hippocampus. The hippocampus is the brain region responsible for memory formation and recall, and it is vulnerable to aging and degeneration. By boosting BDNF levels, exercise can protect and enhance your hippocampal function and improve your memory performance. If you are concerned about your memory, please schedule a memory screening.

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