With many concerned about the
future of the Affordable Care Act, now more than ever it’s important to
practice “proactive health,” measures that will keep you healthy and reduce the
need for insurance. This week features foods that have been shown to make a
difference.
While there is much to be
learned from the “Blue Zones” studies, one very important point is that many of these areas, where people live to
incredibly old ages, not only have significantly less disease then in the US
but also less health care. In other words, being healthy does not equal having
health insurance.
There are nine common characteristics
of those cultures where longevity is common place. Three of the “Power Nine”
pertain to diet, with the leading one being eating “plant slant.” Meats are
eaten, but they are generally lean and in small portions-sort of like a side
dish. Interestingly, in Loma Linda, Ca, the US’s only Blue Zone, Pesco-vegetarians
in the community, who ate a plant-based diet with up to one serving of fish a
day, lived longer than vegan Adventists.
While
drinking alcohol moderately 1-2 glasses per day seems to be a common
characteristic (not in Loma Linda, which has a strong 7th Day
Adventist culture) in July 2016 a longitudinal study found that alcohol can cause at least seven types of
cancer with heavy drinkers most at risk. However, even those who consume low to
moderate amounts were also found to be at increased risk.
Check out Blue Zone recipes, which all take less than 30 minutes to assemble. The ones I’ve tried have been
good.
Choose food
that help to boost immune function. Five
micronutrients—vitamin B6, vitamin C, vitamin E, magnesium, and zinc—play roles
in maintaining immune function. While these are heavily touted in supplement
form, there is no evidence that such supplements have more benefits than
following a healthy diet. Rather than popping pills to get these
micronutrients, you're wiser to use various foods to boost your immune system.
Micronutrients Have Major Impact on Health: Foods to Boost Your Immune System
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Foods to boost your immune
system
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Micronutrient
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Food sources
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Vitamin B6
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Chicken, cereals, bananas, pork loin, potatoes with skin
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Vitamin C
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Tomatoes, citrus fruit, sweet peppers, broccoli, kiwi fruit
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Vitamin E
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Sunflower seeds and oil, almonds, safflower oil, peanut butter
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Magnesium
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Whole wheat, legumes, nuts, seeds
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Zinc
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Oysters, beef shank, Alaskan king crab, turkey (dark meat)
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Inflammation is considered to
be an underling factor for many diseases. More and more the research is showing
that the key to reducing inflammation comes from the kitchen not the pharmacy.
Foods that inflame include: refined carbohydrates (e.g. white bread and
pastries); fried foods; soda and other sugar sweetened drinks; red meats and
processed meats (hot dogs, sausage) and margarine (shortening and lard).
Foods that combat
inflammation include: tomatoes, olive oil, green leafy vegetables (spinach,
kale and collards); nuts; fatty fish (salmon, mackerel, tuna and sardines) and
fruits (strawberries, cherries, apples and oranges). Foods that Fight Inflammation Harvard Women’s Health Watch
Study after study indicates that one of the healthiest diets to follow is
the Mediterranean diet, which is rich in fruits, vegetables, nuts, whole
grains, fish and healthy oils. Use the handy chart to understand how to follow
this diet.
Finally there is chocolate, which does have some very healthy properties,
particularly dark chocolate. Since I adore chocolate, that’s a good thing.
However, portion control is key. Heart Healthy Benefits of Chocolate Cleveland Clinic
