Health News Micron & Associates Blog: 3 Simple Tips that Can Have A Huge Impact on Your Health

You know that “getting enough sleep” is a healthy habit, and now new research from Finland reveals that getting at least seven or eight hours nightly also reduces a person’s sick days. Sleeping less than six hours (or more than nine) correlated with higher absenteeism on the job.

“Insufficient sleep—due to inadequate or mistimed sleep—contributes to the risk for several of today’s public health epidemics, including cardiovascular disease, diabetes and obesity. Getting at least seven hours of nightly sleep is a key to overall health, which translates to less sick time away from work,” said a spokesperson. Having trouble sleeping? Start with your healthcare provider, because everyone deserves a good night’s rest.

And while we’re on the subject of sleep, a study in the journal Neurology reports that when your sleep is interrupted or shortened, brain volume may decline. “We found that longitudinal measures of cortical atrophy (gradual and progressive degeneration of the outer layer of the brain, or the cortex) were widely correlated with sleep quality,” the authors write. “Poor sleep quality may be a cause or a consequence of brain atrophy (a decrease in size).”

Next, you may wonder why you see so many reports about the benefits of exercise. The reason is: It works! Here’s yet another one, this time lauding the fact that doing an hour of moderate exercise or half-hour of vigorous exercise might reduce heart failure risk by nearly 50 percent—for both men and women.

“You do not need to run a marathon to gain the benefits of physical activity — even quite low levels of activity can give you positive effects,” a study co-author said. The best advice: Get moving and do it every day. And regarding what is “moderate”? Check out this chart from Harvard School of Public Health. You may be doing more than you think.

Finally, I want to share a story of my fifth-grade friend, Barbara, whose mother repeatedly urged her to “Eat your fruit, Barbara!” My pal never did love fruit. She should have, because we have even more evidence that’s it’s great for your health.

Daily consumption of fresh fruit could cut cardiovascular risk by up to 40 percent, according to new research conducted in China. In fact, the greater the quantity of fruit consumed, the greater effect it had on risk levels. Study participants ate between one and five portions of fruit. Sometimes the simplest things make the biggest difference, don’t they? Starring now in your local produce department: strawberries, apples, nectarines, peaches and so much more. Chomp.

Health News Micron & Associates Blog — How To Keep Your Brain Fit: 5 Health Tips To Help Avoid Alzheimer's Disease Part 2

While everyone wants to get fit and look good, we often forget we have to exercise our brains!

With September being World Alzheimer's Month, we sat down with neurosurgeon Dr. Brett Osborn to learn what we can all do to keep our noggens in shape. Miss Part One of our talks with the expert? Check it out here and then read up on the rest of Osborn's tips below:

Don't sweat stress. There is such a thing as good stress, including the acute bodily stress involved in strength training.

"Of course, there's the bad stress, such as psychological stress associated with work or interpersonal relationships, and environmental stress, derived from pesticide-laden food - toxins. As always, you have a choice."

Osborn says you don't have to accept mental stress in your life either. "Reconsider toxic relationships. Rethink how you handle pressure at work. Perhaps adopt a lunchtime exercise routine."

Fuel a better body and brain. "I don't believe in 'diets,'" Osborn explained. "Fit individuals were around for eons before the term existed, and I associate the term with temporary and, often, self-destructive behaviors."

"Again, it's all connected. A healthy balance of food and activity will inevitably be good for the entire body: the heart, skeleton, muscles, brain, etc. Proper nutrition is a natural mood enhancer, and good health will inevitably improve self-esteem," Osborn stressed.

Feed your head with smart drugs. Osbron says some pharmaceuticals may help enhance cerebral blood flow and increase concentration, including Hydergine, Deprenyl and Prozac, to name a few. The expert advises to ask your doctor about these.

"There are also over-the-counter smart drugs to consider. Piracetam is one of the oldest and has been shown to have a variety of positive effects in patients with cognitive disorders like dementia and epilepsy."

"Vinpocetine has potent anti-inflammatory effects, and inflammation is a key component in the pathogenesis of Alzheimer's disease, and others. You may also want to check out gingko biloba and pregnenolone."

Health News Micron & Associates Blog: Fall Health Tips To Keep You Strong This Season

Now that fall is officially here, you've probably already noticed people sniffling or appearing a bit less cheery than they did throughout the summer. And though the season is undeniably beautiful, it does require a bit more of an effort to keep yourself healthy and happy.

Emilie McBride, chef to pro surfer Kelly Slater and author of The Raw Food Beginner's Deck, has passed along some tips to remind yourself of easy ways to boost the immune system, calm the mind and most of all, keep warm.

Eat A Superfood In The Morning

Chef and author Emilie McBride recommends starting your day with a touch of chia. "According to the USDA, a one ounce (28 gram) serving of chia contains 9 grams of fat, 5 milligrams of sodium, 11 grams of dietary fibre, 4 grams of protein, 18% of the RDA of calcium, 27 per cent phosphorus and 30 per cent manganese and antioxidants. Translation: That is a whole lot of goodness for your body before 9:00 a.m.!" She notes it's also easily digestible and hydrating for the body, and that chia slows down how fast our bodies convert carbohydrate calories into simple sugars. Here's her recipe for a chia pudding for breakfast, via The Raw Food Beginner's Deck: 1/4 cup chia seeds 2 cups of your favourite nut or seed milk 1 tsp. vanilla extract Toppings: nuts, fresh berries or other fruits, dried fruits.

Strengthen Your Immune System

Fall is a great time of the year to detox/cleanse so you can strengthen your immune system to prevent the pesky seasonal colds, notes McBride. She recommends eating raw for a day for a quick detox cleanse. "Raw and living foods contain nutritional, digestive enzymes that are compromised when food is heated to about 115°F," she explains. "By keeping food below 115°, those enzymes are kept intact."

Eat In Season

There are many reasons to Reap the health benefits -- more vitamins, minerals and antioxidants -- save money, and be good to the environment, too. Best eats for the season? Apples, corn, pumpkin, butternut and roots vegetables.

Look Inward

"Autumn suggests a downward movement — a time to get ready for a more introspective time," says McBride. "In this season it is especially important to listen to our inner selves, to our body and to slow down." She suggests taking out your journal if you've been neglecting it, and reflecting on the various experiences you had during the summer.

Stay Balanced

"In Ayurveda, autumn is a 'vata' season, and the quality of vata is dryness and movement," explains McBride. "It's important to keep your dosha (one of the body's three humours, according to Aryuveda) balanced, because vata is the force that moves all the others doshas." Some suggestions: • To balance dryness: apply moisture or give yourself a massage using cold-pressed organic oil, using gentle motions toward the heart • To balance cold: apply heat. Wear warm clothes and make sure your home/office has enough humidity. Warm herbal tea is helpful. • To balance movement: slow down, exercise gently, rest, meditate and sleep well.

Use The Moon For A Fresh Start

"New moons symbolize new beginnings and growth," says McBride. It's a great time to start something new, she notes, like a new exercise regimen, or even skincare. Mark your calendar for three new moons in the fall to set your intentions. - September 24th at 6.14 GMT - October 23rd at 21.56 GMT - November 22nd at 12:32 GMT

Take Care Of Your Skin

"Changes in humidity and temperatures can drastically affect your skin’s balance," notes McBride. She advises keeping your skin hydrated, especially on areas of the body that tend to get drier, like elbows and feet. "Get a facial for your skin type," McBride says. "Don’t wait until winter when it may be too late to prepare your skin for harsher temperatures."

Spend Time In Nature

This is a good idea at any time of year, but particular when the colours of fall are at their height.

Get Hot

If you haven't yet discovered a sauna or hammam (Turkish bath) near you, now is the time to find one and go. "The heat will help get rid of the toxins and it will keep you warm ... and always drink plenty of water," says McBride.

Start Eating Mindfully

Your meals may usually have more to do with your mouth than your mind, but Caroline Beliard-Zebrowski, Deckopedia's yoga expert, suggests changing that up this fall for a healthier start. Focusing your attention on all your senses allows your mind to reconnect with your body. Practice this meditation for about five minutes before and as you start your meal. 1. Before you start your meal, pause for a moment. Take a deep conscious inhale and a deep intense exhale. 2. Let go of any hurry to start your meal and calm your mind down. 3. Try identifying what you feel at this moment, with simple words attached to each feeling. 4. If your mind starts wandering, acknowledge it, but come back to your breathing. 5. Now, contemplate what you have in your plate. Become interested and ask yourself questions about the food you are about to eat: Where does it come from, what is it made of? Does the thought of eating this food makes me feel healthy? 6. Bring your attention to the smell of the food by exploring the different aromas. 7. Take your fork consciously, and take your first bite. First, listen to the texture of the food breaking down in your mouth as you start chewing and feel the sensation of cold, warm, crunchiness, or smoothness of the food in your mouth. 8. Finally focus on the taste of your food and explore each flavor you encounter.

Try A New Yoga Pose

A new way of moving your body can help detoxify the internal organs — and if done in the evening, can calm the body after a stressful day. Legs up the wall This pose can help relieve headaches, energize the body and calm the nervous system, stimulate blood and lymph circulation and stimulate digestive organs. To do it, sit on the floor parallel to and against the wall with your knees bent. As you lay down, keep your buttocks and bottom of your feet against the wall. Come onto your back and bring your legs up the wall. Straighten your legs. Stay there for at least 10 long deep breaths. Your exhales must be longer than your inhale in order to slow down your heart rate and nervous system. Your hands can stay alongside your body, palms facing up, or on your belly. To come out of the posture, bend your knees and roll down to the side. Come back to a seated position.

Health News Micron & Associates Blog: Health tips - Have a hearty meal

Heart disease is a simple term for a complex of problems that affect the heart and its ability to pump blood efficiently. Often the problem involves the network of arteries and veins that provide the heart with their own blood supply. However, there are a number of things that you can do to help prevent problems from arising.

It's only natural that most see fat as the enemy. It's the temptation we feel guilty about eating, the indulgence with which we reward ourselves, even though we know we shouldn't and it is the first thing we think of cutting from our diet in order to achieve a healthy heart.

On our journey to good health, we tend to take some impulsive decisions of including and excluding some foods from our diets.

But there are better choices and worse ones and shifting the balance to include more of the right kind — meaning, in addition to fruits and vegetables, grains, that are as intact as possible — is one of the most important foundations of healthful eating.

The Mediterranean way

The Mediterranean diet consisting of whole grains, vegetables, fruits, nuts and olive oil in balanced amounts is considered as a heart-healthy diet as it emphasises healthy essential fats and healthy complex carbohydrates that improve your metabolic state as compared to an emphasis on overall reduction of fat in the diet.

The key components

Whole grains

Instead of simply cutting carbohydrates, shift from more refined carbohydrates (such as white bread) and quickly digested starches (such as potatoes and white rice) to whole grains, high fibre foods (like whole wheat bread and brown rice), beans and other legumes. They will give you longer lasting energy and lower your risk of heart disease and diabetes.

Vegetables and fruits

If you don't eat them, try to eat five to nine servings of vegetables and fruits a day. For the most part, they are low calorie foods that you can enjoy in generous quantities and they are among the most effective and important foods for health-building and disease prevention.

Nuts

A great source of protein and further nutritional goodness. Along with being a healthy source of proteins, nuts do contain large amount of fat but it is mostly unsaturated fat which reduce LDL cholesterol and keeps HDL cholesterol high. Time and again studies have proven that eating nuts (5-6 almonds and 3 pieces of walnuts) on most days of the week can greatly reduce the risk of heart related diseases. Just remember to eat them as a replacement for junk food or less healthy snacks, not in addition to these foods.

Good fats

Don't indiscriminately cut fat. Eat less saturated fat and avoid trans-fat but do eat plenty of unsaturated fats. They can improve levels of cholesterol and other fat particles in the blood, strengthen the heart against dangerous erratic heartbeats and fight the gradual clogging of the arteries.

Eat less saturated fat — Whole fat dairy products, including whole milk, cream, butter, cheese, full-fat yoghurt, ice cream, meat, coconut, coconut milk.

Eat more monounsaturated fat — Olives, olive oil, canola oils, almonds, avocados.

Eat more polyunstaurated fat — Vegetable oils, including corn, soybean, sunflower, legumes, including soybeans and soy products, fatty fish, like tuna and salmon.

Avoid trans fats — Margarines not labelled as trans-fat free, vegetable shortening, deep fried food stuff, most fast foods, most commercial baked goods.

Health News Micron & Associates Blog: 10 tips for a healthy festive Eid

Meat is something difficult to digest in comparison to fruits and vegetables

Traditional Eid-time cooking can be healthy, but when you’re celebrating, it’s easy to forget and indulge in too much food that has a lot of salt or saturated fat. But even during celebrations, it’s good to check it you’re still eating healthily.

Health care tips are important in this regard, and one must take care of this to ensure better health in the time when there an abundance of meat. Eid-al-Azha health care tips have serious direction towards meat lovers. The list of given health care tips will enable you to ensure better health. Following, are the Eid-al-Azha health care tips.

Don’t take excessive meat

Meat is something difficult to digest in comparison to fruits and vegetables. It is better to avoid excessive meat. Look out for the leaner cuts and remove any visible fat before cooking. You can ask your butcher to make the mince from leaner cuts of meat.

Morning or evening walk

Health care tips cannot be complete without giving due importance to walking, specially in the days of Eid ul Azha. The walk will enable your stomach to work properly and will help to digest food. Health care tips for Eid-al-Azha includes walking as the most important part.

Fix time of meal

One of the abuses we find in our society is lack of routine in eating food, especially on the occasion of Eid. Try to keep your routine intact even in the days of Eid. If you feel hungry then you can take some vegetable snacks or sugar free drinks or coconut water.

Choose vegetable oil

Try using a vegetable oil like rapeseed or sunflower, instead of ghee or butter when you’re cooking. Start by measuring the amount you would normally add and gradually use a bit less.

Fruits and green vegetables

Never forget about fruits and vegetables even in the days of Eid-al-Azha. These are the vital components of health especially in the days of Eid-al -Azha. Mix it up by tossing lots of different vegetables into a salad. You can include lettuce, tomato, cucumber, radish (noola), carrots, peppers and sweetcorn. Spice up a fruit salad by using chaat masala (a spice mix) with fruits like apples, pears, oranges, papaya and pomegranate seeds. Use fruit juice to add sweetness, rather than sugar or syrup.

Less use of carbonated beverages

Studies of health care tips have shown us that the impact of soft drinks is very temporary. One should avoid the use of cold drinks in the days of Eid-al-Azha due to a number of reasons. Health care tips discourage the use of any soft drink.

Green tea

Include green tea at least after one meal. It is established that green tea would make digestion as an easy process.

Less spice and pepper

Major cause of health problems is the excessive use of spices. It is clearly marked that the use of spices should be minimised for better health.

At least 6 hours break between the meals

Researchers have shown that the delay between two consecutive meals should not be less than 6 hours at least.

Homemade food

In context of our country, it is clearly marked that the homemade food as an important ingredient to health. In the days of Eid-al-Azha, try to cook every possible food at home in the best possible hygienic way. So it is strongly suggested to avoid meals at restaurants.