Just 20 minutes of brisk walking can be enough to relieve inflammation.
kate_sept2004 / E + / GettyImages
Inflammation doesn’t start in the middle or later in life, but it does tend to increase with age. And with that comes a higher risk of serious health problems.
The problem of age-related inflammation – sometimes called “inflammation” – cannot be completely avoided. But with a little work in the healthy lifestyle department, it can be dealt with.
What is inflammation exactly?
We hear a lot about the harmful effects of inflammation. But at its core, the body protects itself from inflammation, according to the Mayo Clinic. When you experience an injury or infection, the affected tissues send out inflammatory cells to help the healing process. In the event of an injury, this can cause the damaged area to turn red or swell.
If all goes well, once the damage to the body is repaired, the inflammation will subside. However, certain factors can cause a condition of chronic, long-term inflammation.
“It occurs when the body’s immune response to infection, injury, and toxins persists, leaving your body in a persistent state of alertness. It can also affect the functions of body tissues and organs, ”says Kishor Gangani, MD, MPH, an internist at Texas Heath Arlington Memorial Hospital.
Over time, this state of constant inflammation can devastate the body and increase the risk of serious, long-term health problems like heart disease, stroke, cancer, type 2 diabetes, Alzheimer’s, and osteoporosis, according to a February 2018 recap in Frontiers in Cardiovascular Medicine .
Why inflammation worsens with age
As we age, our bodies are more susceptible to chronic, low-grade inflammation without getting injured or sick, according to the National Center for Biotechnology (NCBI). Some of this has to do with cellular changes that occur naturally in older bodies, notes Dr. Gangani.
The problem is made worse for those who carry extra body fat, particularly visceral or belly fat – which becomes more common as you age.
“Fat cells are machines that produce inflammatory substances. And increased production of inflammatory chemicals and compounds in the body leads to more inflammation in the body, ”explains nutritionist and public health doctor Wendy Bazilian, DrPH, RD, author of The Superfoods Rx Diet.
5 ways to fight inflammation in old age
Try adding more anti-inflammatory foods to your diet.
Ekaterina Smirnova / Moment / GettyImages
Experts agree that some age-related inflammation can be inevitable. But changing the factors we can control can go a long way in keeping chronic inflammation in check as much as possible, notes Dr. Gangani.
And that, in turn, could help you reduce the risk of chronic diseases as you get older and improve your overall quality of life.
Here are the healthy habits that experts agree are best bang for your buck for fighting inflammation.
1. Work towards a healthy weight
Achieving and maintaining a healthy weight is one of the most important things you can do to reduce chronic inflammation and protect your overall health.
Body fat appears to release inflammatory hormones, according to the NCBI. And those hormones are found in higher concentrations in obese bodies, according to the Linus Pauling Institute at Oregon State University.
On the flip side, simply losing weight can cause levels of inflammatory hormones to drop, a review of 76 studies in the December 2018 issue of Clinical Nutrition ESPEN concluded.
And you may not have to lose much: “Moderate weight loss of 5 to 10 percent of a person’s body weight can provide significant benefits against chronic inflammatory conditions,” says Dr. Gangani.
Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to track calories, stay focused, and reach your goals!
Food can be a powerful ally – or a formidable enemy – in the fight against inflammation. To have meals and snacks on your side, stick to these proven menu strategies:
- Eat more colorful plant-based foods.Fruits and vegetables, whole grains, beans, nuts, and seeds provide phytonutrients, powerful plant compounds that can help keep inflammation at bay. “One of the functions of phytonutrients is to produce an anti-inflammatory response in the blood vessels, cells, tissues, organs and more,” says Bazilian. Try to bring a variety of hues to your plate every day as different colored foods contain different phytonutrients. “Just ask yourself, ‘Where are the fruits and / or vegetables in this meal or snack?’” Suggests Bazilian. “And then try to get one or more in there.”
- Stay away from trans fats.These harmful fats directly increase inflammation levels and are best avoided entirely, according to Harvard Health Publishing. Although trans fats are banned in the US, they can be found in small amounts in some fried foods, baked goods, or butter spreads if a food contains less than 0.5 g of trans fat per serving, according to the American Heart Association (AHA). Even if the nutrition label says that a food contains 0 g of trans fats, check the ingredients list. Trans fats are often listed as partially hydrogenated oils, says the AHA.
- Eat more seafood and less red meat.The saturated fat in red meat can have anti-inflammatory effects, while the omega-3 fatty acids in oily fish like salmon, tuna, and mackerel can reduce inflammation, according to the Mayo Clinic. You can also find omega-3 fatty acids in plant foods like walnuts, flax seeds, pecans, and soy.
- Save on sugar and processed foods every now and then.Processed foods high in refined carbohydrates or sugar – think of cookies, sugary cereals, soda pop, pastries – trigger the release of inflammatory chemicals into the bloodstream, according to the Mayo Clinic. Instead, make minimally processed foods like whole grains, lean protein, and fruits and vegetables the mainstays of your diet, recommends Bazilian.
Would you like to be on an anti-inflammatory diet? Research has shown that the Mediterranean diet can reduce inflammation. Start with this four-week Med-Diet meal plan put together by a nutritionist chef.
Stress can directly activate inflammation throughout the body and increase the risk of inflammation-related diseases, according to a June 2017 review in Frontiers in Human Neuroscience.
So find out what gives you relief and try to incorporate it into your everyday life. Dr. Gangani is a fan of regular yoga or meditation, but other activities can have similar stress-relieving effects, according to the Mayo Clinic:
- Take the time to get in touch with family or friends
- Get enough sleep
- Do a few diaries
- listen to music
Research consistently shows a link between regular exercise and lower levels of inflammation, notes Dr. Gangani firmly. In fact, just 20 minutes of brisk walking can be enough to lower levels of inflammatory markers in the body, a March 2017 study found in the journal Brain, Behavior, and Immunity
Whether it’s biking, hiking, swimming, dancing, HIIT, tennis, tai chi, or any other form of exercise, the key is to find something that you enjoy so that you can do it consistently.
According to the Centers for Disease Control and Prevention (CDC), you will get the greatest health benefits from exercise if you are active for at least 30 minutes a day most days of the week. If you can do more, even better.
If you’re not getting the recommended seven to nine hours of sleep each night, it’s time to start.
“Getting enough sleep is critical to controlling chronic inflammation,” says Dr. Gangani.
Inconsistent sleep is directly linked to higher levels of inflammatory hormones, according to a September 2020 study in Frontiers in Neurology. Additionally, fatigue is a surefire way to add more stress and less energy to making healthy choices like exercise and eating right.
If these steps feel difficult or overwhelming to complete, focus on making one change at a time. You may find that taking a single step toward less inflammation and better health motivates you to do more.
“Small benefits often bring greater benefits,” says Bazilian. “When you are feeling better or are able to do things that you couldn’t before, there are additional behaviors you can adopt.”
DVIDS – News – Fit for 2022: Commissaries offer plenty of tips, ideas, resources to help patrons improve their health and wellness
By Kathy Milley, DeCA Public Affairs Specialist
FORT LEE, Va. – The new year is always an exciting time for reflection and recommitment, especially when it comes to wellness. Whatever your health goals for 2022, the Commissary is here to guide you in the right direction with tips, ideas and resources to improve nutrition.
“The health and well-being of our guests is our number one priority, so it’s vitally important to us, too,” said Bonita Moffett, Defense Commissary Agency Sales Manager. We work diligently to offer our customers the right mix of products and resources to support their wellness goals while saving big at checkout.”
According to Deborah Harris, DeCA’s Dietitian and Health and Wellness Program Manager (who holds a Masters of Public Health degree and is a Registered Dietitian and Certified Diabetes Care and Education Specialist), the officer strives for when he commits to a healthier lifestyle and Wellness Goals Keep customers engaged by offering easily identifiable, high-performing foods and easy-to-use, quick meal solutions and wellness resources.
• Dietitian Approved Thumb (DAT): The “Thumbs Up Dietitian Approved” labels on shelves make it easier for shoppers to quickly identify foods with high nutritional value that they can incorporate into healthy eating habits. DAT uses unique software that analyzes and identifies products in most commercial food categories based on up to 86 FDA-defined health attributes. Attributes analyzed vary by food category, but identify dietitian-approved foods that limit added sugars, sodium, and unhealthy fats while containing whole grains, healthy fats, fiber, or lean protein, as well as items that qualify as USDA organic . Once these products are identified, they are marked on consignment shelves with a “Thumbs Up – Dietician Approved” label.
• Thinking Outside the Box Recipes: Preparing nutritious food at home doesn’t have to be difficult or expensive. With “Thinking Outside the Box” recipes, Your Commissary continually offers meal solutions that are quick, healthy and economical, using ingredients that are normally offered to our customers at greater savings. Recipes are always available on commissaries.com under the Healthy Living tab. This library includes quick and easy, nutritionist-approved recipes for appetizers, entrees, salads, sides, and even desserts.
• Commissary CLICK2GO: Use Commissary CLICK2GO, the Commissary’s online ordering service, to instantly add the ingredients of your favorite nutritionist-approved recipe to your virtual shopping cart. With your Commissary CLICK2GO order on Commissaries.com, click on the recipe link (https://shop.commissaries.com/recipes), select the recipe you would like to add to your meal plan for the week and click simply click “Add to Cart” next to each of the ingredients you need to prepare the meal. Preparing nutritious food at home has never been easier.
• Gas Stations: Dietitian-approved gas stations, located near the front checkout aisles at over 170 food service establishments, offer convenient, tasty, nutritious meals and snacks to give customers the convenience they need without the high calories or high cost of a fast food restaurant meal. Customers can expect to see products that offer protein, healthy fat, complex carbohydrates, and a low-calorie form of hydration, such as low-calorie water and sports drinks, deli sandwiches, one-serving hummus, ready-made lean protein, fruit and cheese, no-sugar-added yogurt, Low sugar protein bars or prepared sliced fruits and salads.
• Quick Homemade Meals: Don’t let a lack of time prevent guests from preparing nutritious home-cooked meals. DeCA has created a list of no-fuss entrees (https://commissaries.com/sites/default/files/2019-09/no_fuss_entrees.pdf) selected from the many nutritionist-approved “Thinking Outside the Box” (https://). became. /www.commissaries.com/healthy-living/healthy-eats) Recipes featured on commissaries.com. The list is designed to minimize prep time with quick and easy meal solutions featuring ingredients that will save groceries money. It includes links to recipes for quick preparation using a slow cooker, microwave or pressure cooker; Prepared frozen meals; One-skill meals and entrees with prepared protein like fried chicken and canned tuna.
• Meal Planning: To make meal planning easier, DeCA has created two nutritionist-approved dinner menu plans, including weekly grocery lists, each for an entire month of family meals. These monthly meal plans are available on commissaries.com at these links: Meal Plan #1 (https://www.commissaries.com/sites/default/files/2021-02/nutrition-month-calendar-2b.pdf) and Meal Plan #2 (https://www.commissaries.com/sites/default/files/2021-09/Meal-plan-calendar-with-links.pdf). Choose your preferred plan and simply print out the grocery list for the week, add breakfast and lunch items and your grocery list is ready. You have everything you need for the week. If you want to create your own menu plan tailored to your family’s preferences, use our easy-to-follow planning guide, the Dietitian Approved Menu Planner (https://www.commissaries.com/sites/default/files/ 2019-02 /Dietititan_Approved_Menu_Planner.pdf) and the Weekly Meal Plan Worksheet (https://commissaries.com/sites/default/files/2020-06/Weekly_Meal_Plan_Worksheet.pdf).
“Make fruits and vegetables your favorite snack, experiment with nutritious substitutes like cauliflower rice and zucchini noodles for starchy rice or pasta, or try a new fruit or vegetable each month,” Harris said. “All of these ideas, coupled with our programs that identify high-performing foods, our easy-to-use quick meal solutions, and our many wellness resources, give our customers a head start in achieving their wellness goals while stretching their grocery dollar.”
About DeCA: The Defense Commissary Agency operates a global chain of commissioners that provide military members, retirees and their families with groceries in a safe shopping environment. Commissioners offer a military advantage and save authorized customers thousands of dollars annually on their purchases compared to similar products at commercial retailers. The reduced prices include a 5% surcharge to cover the cost of new construction and modernization of existing police stations. As a central element of military family support and a valuable part of military salaries and benefits, commissioners contribute to family preparedness, improve the quality of life for the American military and their families, and help recruit the best and brightest men and women for service and to hold country.
|Date of recording:||01/20/2022|
|Release Date:||01/20/2022 17:04|
|Location:||FORT LEE, VA, USA|
This work, Fit for 2022: Commissioners offer many tips, ideas, and resources to help clients improve their health and well-being, must comply with the restrictions specified at https://www.dvidshub.net/about/copyright.
Hy-Vee HealthMarket Picks and Heart Health
DAVENPORT, Iowa (KWQC) — Nutritionist Katie Schaeffer of Hy-Vee shares HealthMarket products and a healthy mango salsa!
Top 5 HealthMarket Products
· Food For Life Ezekiel Sprouted Grain Bread
- Food For Life Ezekiel Bread is made by combining six sprouted grains and legumes (wheat, barley, millet, lentils, soybeans and spelt) that together provide a complete protein. It is free from preservatives.
- Sprouting grains can help improve digestibility, absorption of nutrients and antioxidants.
- Each slice of bread contains 3 grams of fiber and 5 grams of protein. Both fiber and protein can help with satiety and support better blood sugar control.
Tumaros Carb Wise Wraps
- Tumaros Carb Wise Whole Grain Wraps contain 60 calories, 13 grams of carbohydrates, 7 grams of fiber and 5 grams of protein.
- The lower-calorie yet high-fiber combination is helpful for those trying to lose weight while staying fuller for longer.
- They can be used for so much more than just packaging. Try them as breakfast burritos, sandwiches, enchiladas, tacos, and fajitas.
· Zevia® Zero Calorie Soda
- Zevia® – Zero Sugar, Zero Calories and Naturally Sweetened
- All Zevia® products are kosher, vegan and gluten-free
- Zevia® drinks are sweetened with stevia leaf extract and contain no additives that many must avoid to manage their ailments.
- Banza noodles are made from chickpeas. Chickpeas have been shown to improve blood sugar control. Studies show that eating beans is correlated with a reduced risk of diabetes and cardiovascular disease.
- Banza is high in fiber and protein (5 grams of fiber and 11 grams of protein per serving). For those looking to go more plant-based, banza can be a helpful addition to a pasta that provides a good amount of protein. It provides 1.5 times more protein and 3 times more fiber than regular pasta.
· Avocado Oil by Chosen Foods
- Chosen Foods Avocado Oil is 100% pure, naturally refined and always made from perfectly ripened avocados, which are a healthy source of fat.
- Chosen Foods Avocado Oil is the workhorse of the kitchen. With its neutral flavor, avocado oil can be used in baking, marinades, dressing mixed leafy greens, and pasta salads — the possibilities are endless.
- With avocado oil’s smoke point of 500°F, it can be used for any cooking purpose, from frying over high heat to grilling or baking.
Healthy You at the Health Fair 2022 – in person!!!
Do you want to start the new year off right? Attend our annual health fair to learn about your nutritionist’s favorite products, get your nutrition questions answered, and receive free samples, recipes, and coupons.
o Event date: Saturday, January 29, 12:00 p.m. – 2:00 p.m
- Northgate Hy-Vee (1823 East Kimberly Street, Davenport, IA)
- Devil Glenn Hy-Vee
- Utica Ridge Hy-Vee
- Milan Hy Vee
- Rock Island Hy Vee
Mango Black Bean Salsa
Everything you need:
1 medium mango, peeled, seeded and cut into ¾-inch cubes
1 (15 oz) can Hy-Vee black beans, drained and rinsed
1 cup frozen Hy-Vee Select super sweet corn, thawed
¼ cup diced red peppers
¼ cup finely chopped green onion
1 tbsp minced garlic
¼ cup coarsely chopped fresh parsley
3 tbsp fresh lime juice
Sp tsp Hy-Vee salt
¼ tsp ground cumin
Baked tortilla chips for serving
Everything you do:
In a medium-sized bowl, mix all the ingredients. Serve with baked tortilla chips.
· READ NUTRIENT LABELS: Look for foods with 2 grams or less of saturated fat, 0 grams of trans fat, and less than 140 mg of sodium per serving. Choose foods with at least 5 grams of fiber per serving.
· ADD GOOD FATS TO YOUR BASKET: Unsaturated fats like nuts, olive oil, avocados, and salmon can reduce the amount of low-density (“bad”) lipoprotein (LDL) cholesterol in the blood and lower the risk of heart disease.
· CHOOSE WHOLE GRAIN FOODS: Look for the word “whole grain” as the first item in the ingredients list instead of fortified flour or “multigrain”. Whole grains contain the whole grain and are a better source of fiber.
· BEWARE OF HELPFUL INGREDIENTS: Sodium and added sugars can go by many different names. Sodium can be referred to as monosodium glutamate (MSG); Sugar can be high fructose corn syrup, dextrose, or molasses.
LOOK FOR THE HEART TICKET: When you see the heart tick on a food label, it means the product has been certified by the American Heart Association to meet certain nutritional requirements.
- Heart Check certified foods contain 10% or more of the daily requirement of vitamin A, vitamin C, calcium, protein or fiber. It has 1 gram or less saturated fat per serving, ½ gram or less trans fat per serving, and limits sodium (based on each food category).
Meet your metric screening
When: February 2022
What: Do you want to take control of your health? Come for a Free Biometric Screening with your Hy-Vee Nutritionist! Your dietitian will take a fingerstick blood sample, which is used to measure cholesterol, triglycerides, and glucose levels. They will also measure resting blood pressure, weight and body fat percentage. Appointments will be made based on availability while stocks last! To enroll, visit www.hy-vee.com/health.
Where: Northgate Hy-Vee (1823 East Kimberly Road, Davenport, IA 52803) and Milan Hy-Vee
Copyright 2022 KWQC. All rights reserved.
The Beef on Plant-Based Meat Alternatives
Just look at the grocery store shelves and you will see a plethora of plant-based meat alternatives. As more people restrict animal products, companies are offering a wider variety of plant-based foods that mimic the taste of meat.
The non-meat eater population is growing, with 63% of respondents in a recent US consumer survey saying they are eating more plant-based foods. Specifically for plant-based meat alternatives, market research firm SPINS reported that dollar sales for plant-based meat increased 45% from 2019-2020.
People are turning to vegetarian options for many reasons, including environmental sustainability and animal welfare. Plant-based foods generally have a lower environmental impact while providing fiber and other nutrients that may help prevent some chronic diseases.
Research has shown that a greater intake of red and processed meat increases the risk of heart disease. A study of 20,000 people published in the journal European Society of Cardiology showed that people who ate more red meat had smaller heart chambers, poorer heart function and stiffer arteries.
On the other hand, research has linked a plant-based diet to lower cardiovascular risk.
“Everyone should follow a plant-based diet to reduce the risk of cardiovascular disease and certain cancers, and to diversify the bacteria in your gut microbiome,” says Kirsten Straughan, RD, director of the Nutritional Sciences program at the College of Applied Health Sciences University of Illinois Chicago.
If you’re looking to increase plant-based meat alternatives in your diet, you should know what to look for because not all are created equal.
Meat and plant-based diet
You know what you can get from whole plant-based foods — like an apple or a stalk of broccoli — but how healthy are plant-based meat alternatives?
The magic of food technology has transformed plant proteins from soybeans, peas, legumes, nuts, seeds, whole grains and mushrooms, or “mycoproteins,” into a variety of plant-based meat alternatives, from veggie burgers, sausages and hot dogs to fake chicken nuggets and fish fingers.
And just as animal meat is nutritionally different, not all plant-based meat alternatives are created equal.
Recent research in the Journal of the Academy of Nutrition and Dietetics compared the nutritional quality of ground beef alternatives sold by major brands in the US and ground beef made from animal meat.
The plant-based ground beef alternatives tended to contain less saturated fat than ground beef, although levels varied. Some products in the study had as much saturated fat as ground beef.
The plant-based alternatives contained a moderate amount of fiber, which is underconsumed in the US. The results also showed that the plant-based alternatives were good sources of iron, manganese, copper, folic acid, and niacin. However, they contained fewer essential nutrients — protein, zinc and vitamin B12 — than ground beef.
Sodium levels were also higher in plant-based alternatives than animal meat, but salt is usually added to flavor ground beef during cooking.
Plant based diet
Just because products are plant-based doesn’t mean you can be sure you’re getting all the nutrients you need. Consider how these options fit into your broader diet.
“It’s the total diet that counts,” says Penny Kris-Etherton, PhD, RDN, professor of nutrition at Pennsylvania State University, who recently spoke about plant-based meats and reducing cardiovascular risk at the Academy of Nutrition and Dietetics’ Food & Nutrition Conference & Exhibition.
“When you go plant-based, make sure you’re doing it right, because if you’re doing it wrong, you’re not doing yourself any good,” she says.
The food we eat, whether plant or animal, must be nutritionally adequate and in line with current dietary recommendations. “Our goal should be to achieve optimal nutritional quality, whether or not the diet contains animal protein,” says Kris-Etherton.
“Lean beef can provide many nutrients that are either under-absorbed or difficult to obtain,” she says. Lean beef provides protein, easily absorbed iron, zinc, magnesium, selenium, vitamin B12, phosphorus, as well as creatine for muscle growth and maintenance, the antioxidants taurine and glutathione, and conjugated linoleic acid, an important fatty acid.
“Lean beef can be incorporated into a healthy diet that meets all current nutritional recommendations for health promotion and disease prevention,” she says.
If you’re replacing animal meat in your diet, make sure you’re getting a nutritious substitute, says Straughan. “It’s important to read labels,” she says. “Even within brands, look at individual products, look for saturated fat from coconut oil, and look for fiber in the product.”
The bottom line is that eating less red and processed meat — and less animal products in general — can be good for your health, but it’s important to understand whether plant-based meat alternatives hit the nutritional mark for you.
Vicki is a Registered Dietitian, Lifestyle Nutritionist, Author, Culinary and Media Consultant and the author of two books.
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