Phytonutrients can provide significant benefits for humans who eat plant foods. Phytonutrient-rich foods include colorful fruits and vegetables, legumes, nuts, tea, whole grains and many spices. They affect human health but are not considered nutrients that are essential for life, like carbohydrates, protein, fats, vitamins and minerals.
Among the benefits of phytonutrients are antioxidant and anti-inflammatory activities. Phytonutrients may also enhance immunity and intercellular communication, repair DNA damage from exposure to toxins, detoxify carcinogens and alter estrogen metabolism. The U.S. Department of Agriculture (USDA) notes that consuming a phytonutrient-rich diet seems to be an “effective strategy” for reducing cancer and heart disease risks.
There is ample evidence that a diet high in phytonutrient-rich plant foods is good for humans. For centuries, there have been implications that healthy food garnished with exotic spices and condiments provides vital ingredients that help ward off diseases and promote longevity. One thing we do know is that the beneficial effects of phytonutrients will not be seen immediately, but over months or years. Phytonutrients and other healthy compounds like vitamins and minerals can only prevent or delay developing diseases. Once a disease has manifested, the only option to combat is to consult with a physician and take appropriate medications that have been unequivocally proven to be effective in large clinical trials.
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Vegetarians appear to be at lower risk for colorectal cancer than non-vegetarians, new research shows. The study was published online March 9 in JAMA Internal Medicine. The data also suggested that people may need to stick fast to the dietary pattern for 2 decades in order to start to see the benefit of preventing colorectal cancer in their 60s or even 70s.
The food we eat is a critical piece of the puzzle when it comes to controlling inflammation. By switching to an anti-inflammatory diet plan consisting of healthy whole foods, you can actually decrease inflammation and ease the pain and discomfort associated with it.
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9 Top Tips For Your Blood Pressure
You could have high blood pressure and not know it. Since it has no symptoms, it’s called a “silent killer.”
If you’re one of the millions of adults who need to manage their blood pressure, you can start today with these nine tips.
1. Hold the French fries and other salty foods. Choose low-sodium and no-salt-added foods. Limit the amount of salt that you cook with. You shouldn’t eat more than a teaspoon of salt (which has 2,300 milligrams of sodium) per day if you’re healthy. Some people have an even smaller limit. For instance, people with heart disease should not get more than 1,500 milligrams per day. Ask your doctor what’s OK for you. Read labels on foods or menu items to see how much you get in a serving.
2. Limit alcohol. Small amounts can curb blood pressure. But drink too much, and your numbers go up. Men should limit themselves to two alcoholic drinks a day, while women should stick to just one a day. (One drink is a single serving of wine, beer, or a small amount of hard liquor.)
3.Get moving.It’s ideal to do heart-pumping aerobic exercise (like walking, jogging, or dancing) for 30 minutes a day. You can break that into three short bursts of just 10 minutes each. That’s enough to start to make a difference.
4. Don’t clean your plate. Cut calories to help yourself lose weight. That’s good for your blood pressure. When you eat out, remember that many restaurants serve way too much food. Before you dig in, put some of it in a to-go box. It’s best to eat smaller meals at home, where you control portions and ingredients.
5. Ditch tobacco. It’s not just about cigarettes. Any tobacco product can damage your blood vessels, making high blood pressure more likely. Work with your doctor to make a plan that can help you quit. Also look into support groups in your area.
6. Upgrade your stress skills. If you drink, smoke, or overeat when you’re under the gun, that can make your blood pressure go up. Try yoga, deep breathing, or meditation and exercise instead. It’s also healthy to say “no” to requests that could make your life too hectic.
7. Turn to friends and family. They’re on your side! Studies show that community and family support are a key part of any high blood pressure treatment plan. They can help you stick to your healthy eating and exercise goals. Positive, nurturing relationships curb stress, too.
8. Keep up with your doctor’s advice. Chances are, your doctor recommended a lot of the things on this list. If she also gave you medicine to control your blood pressure, take it as recommended. If the instructions are confusing, tell your doctor or pharmacist.
9. Ask your doctor if supplements would help. Supplements won’t replace diet, exercise, and the other tips, but some could help your blood pressure. These include calcium, potassium, coenzyme Q10, and omega-3 fatty acids (from fish oil or krill oil). Check with your doctor before you start taking any new supplement, so that he can make sure it won’t affect any other condition you have or affect your medicines.
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Melanoma skin cancer signs include new spots on the skin, or a change in size, shape or color of an existing mole. The ABCDE rule is another way to recognize abnormal growths:
A is for Asymmetry: a mole that has an irregular shape or two different looking halves.
B is for Border: irregular, blurred, rough or notched edges may be signs of skin cancer.
C is for Color: most moles are an even color-brown, black, tan or even pink-but changes in the shade or distribution of color throughout the mole can signal melanoma.
D is for Diameter: moles larger than 1/4 inch (6mm, the size of a pencil eraser) across may be suspect, although some melanomas may be smaller than this.
E is for Evolving: moles that are changing.
PREDIABETES (fasting blood sugar (FBS) 100-125. Protect Yourself from advancing to diabetes:
*Maintain a healthy weight - DASH diet (Dietary Approaches to Stop Hypertension) or Mediterranean type of diet.
*Exercise at least 30-60 minutes of moderate intensity, aerobic activity on most days of the week (at least 150 minutes per week)
***Always check with your medical provider first before changing your diet or exercising. Ask you medical provider about what you can do about prediabetes. Information on this website is not meant to take the place of your medical provider. More information on the American Diabetes Association website www.Diabetes.org
On average, it beats approximately 100,000 times per day. this degree of metabolic activity requires a significant energy and nutrient reserve, which can be maintained through a healthy diet and proper nutrient intake. heart health is closely related to lifestyle factors including diet and physical activity, both of which, unlike our genetics, we can control.
A heart-healthy diet is one that includes lean protein such as cold water fish i.e. salmon, tuna and sardines. in addition to protein, these fish contain heart-healthy omega-3 fats EPA and DHA, as well as vitamin D, selenium and other essential nutrients. other good sources of protein include chicken, turkey and grass-fed beef.
Whole grains such as whole wheat and quinoa retain the heart health benefits lost in refined grains such as white bread, white rice and other refined and processed grains. whole grains retain their natural fiber content along with B-vitamins, vitamin E, minerals and essential fatty acids (EFA's). grain products should have at least 1 gram of fiber for every 5 grams of carbohydrate.
In addition to protein and carbohydrates, fat is a key nutrient for heart health. heart healthy fats can be found in olives/olive oil, avocado, nuts, seeds and vegetable oils. avoid hydrogenated oils (trans-fats), and excess added sugar and sodium such as found in many processed and packaged foods.
In addition to a healthy, well-balanced diet, physical activity is essential to heart health. in fact, inactivity is a major risk factor for heart disease. like most muscles, the heart becomes stronger with exercise. The American Heart Association recommends at least 30 minutes of moderate exercise per day. this may include walking, jogging, cycling, swimming and other similar activities. a physically active lifestyle has many heart-healthy rewards, including decreased blood pressure and resting heart rate. so take care of your heart, and you may reap the benefits for years to come.
Staying Healthy--General Health Tips
1. Be physically active for 30 minutes most days of the week.
2. Eat a well balanced, low fat diet with lots of fruits and vegetables and whole grains.
3. Don't smoke or quit if you do.
4. Stay out of the sun especially between 10am and 3pm. Use a broad spectrum sunscreen that guards against both UV and UVB rays with SPF 15 or higher.
5. Maintain a healthy outlook/positive attitude.
6. Recognize and manage stress.
7. Get enough sleep and rest. Usually around 8 hours/night.
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DISCLAIMER: This website contains general information about health, wellness, and medical information. The information is not medical advice and should not be treated as such. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatments because of information on this website.
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