Health – Page 12 – Selina Rose

Natural Remedies for Cold & Flu

Getting a common cold doesn’t have to be so… common. There are things you can do naturally to decrease your likelihood of getting sick.

But, if you do happen to get sick, there are things you can also do to help support your body to fight it off.

Good hand hygiene and overall healthy habits can reduce your risk of getting sick in the first place. And good nutrition can help your immune system fight off a cold more quickly. Imagine your germ-fighting immune cells all hungry and tired, versus them being nourished and full of energy.

And that’s what this post is all about.

First, I’ll give you some tips to reduce your risk of getting sick in the first place. Then, I’ll let you in on some of my strategies to recover from that cold you may still get from time to time.

Natural tips to reduce your risk of sickness

Here are some great ideas to incorporate into your daily life to reduce your risk of getting sick.

1 – Wash your hands. A lot. Your hands can trap and transport all kinds of microbes that cause sickness. And I’m not just talking about colds here, but lots of different germs.

NOTE: Antibacterial soap is not recommended! Not only is it no more effective than regular soap and water, but it can contribute to antibiotic resistance.

2 – Get enough nutrients. I know this is way oversimplified, but I would be remiss to exclude it. Every cell in your body, including your immune cells, need enough of all the essential nutrients. The more nutrition you have, the better and stronger you will be, especially with vitamins A, C, and E. Vitamin A-rich foods include carrots, sweet potato, and organ meats. Vitamin C-rich foods include bell peppers and citrus. Vitamin E-rich foods include nuts, seeds, and leafy greens.

3 – Probiotic foods. Helping our health-promoting gut microbes with more of their probiotic friends is in order here to help keep the immune system strong. Try 1-2 servings/day of fermented foods and drinks like sauerkraut, kimchi, miso, kefir, or kombucha.

4 – Prebiotic foods. Feeding those friendly gut microbes their favourite foods can help them to grow and flourish. They love fibrous foods like onions, asparagus, berries, bananas, sweet potatoes, whole grains, and seeds. Aim for 2-3 servings/day.

5 – Get enough sleep. Did you know that our immune system cycles with our circadian system? When we sleep our immune cells produce antibodies to fight infections. Try to get at least 7 hours every single night, even when you’re feeling great.

Natural tips to recover from a cold

When you do get an infection, not only do you need more nutrients to fight it off, but your body also has a harder time absorbing and using the nutrients you take in. Sometimes this is because of reduced hunger, sometimes due to gastrointestinal reasons. Either way, nourishing your body is even more important. When you do get sick, make sure you are implementing tips 1-5 plus the tips below that are crucial for getting over a common cold.

6 – Drink lots of fluids. Being sick can be dehydrating. Fluids like water, broth in soup, and green tea are warm, hydrating comfort drinks. Chicken soup is a source of electrolytes, especially if homemade from a real chicken with lots of vegetables. Green tea has been shown to boost some of our immune cells, and this can help to better fight off the invading germ.

7 – Rest and recover. When your body is fighting an infection, it’s busy working hard for your health. Give it a break and relax while you’re feeling under the weather.

Side note: catching a cold (or any illness really) is a “forced pause.” That means something has come along to make you take a break from work or your regular routine. Instead of trying to “power through” or ignore your symptoms, instead take them as a sign that there’s something else you need to pay attention to at the moment—probably yourself. Give yourself a much-needed time out and do the self-care you’ve been neglecting. Journaling, reading, colouring, taking a bath or watching a feel-good movie are great ways to take some time out for yourself when you’re forced (by a sickness) to take a pause.

Conclusion

There are lots of things we can do to stay healthy and reduce infections naturally. Washing your hands is a proven way to reduce your risk. And staying healthy in all other ways helps a lot. Getting enough nutrition, eating probiotic and prebiotic foods, and getting enough sleep are key year round.

If you do get sick, keep up all of your good habits above, and make sure to add some warm, healthy fluids, and extra rest.

What do you do when you get sick? Let me know in the comments below.

Recipe (Throat soothing): Honey Lemon Ginger Cough Drops

½ cup honey
2 Tbsp. lemon juice
1 tsp freshly grated ginger root

Instructions

Put ingredients into a small saucepan.
Stir frequently until it becomes foamy. Be careful because the honey can burn easily.
Remove from heat and continue to stir until the foam reduces.
Put the saucepan back on the heat.
Repeat this until a candy thermometer reads 300F.
Drop a bit into a glass of ice water. If the mixture forms a hard, crunchy ball, it’s ready! If not, keep stirring and heating for another minute or two and try with the ice water again.
Once a hard ball forms from a drop into the ice water, let the saucepan cool until the foam has reduced.
Drizzle the candy into a candy mold or onto oiled parchment paper.
Let cool at room temperature until the cough drops are hard.
Pop out of the mold or break into pieces, and store in an airtight container.

Tip: You can sprinkle them with vitamin C powder to keep them from sticking together.

References:

https://www.precisionnutrition.com/what-to-eat-when-sick

https://www.thepaleomom.com/natural-approaches-to-cold-flu-season/

http://nutritionfacts.org/video/preventing-the-common-cold-with-probiotics/

https://www.youtube.com/watch?v=9dExiRwh-DQ

http://www.who.int/gpsc/clean_hands_protection/en/

What to Avoid if You Get Migraines

Migraine headaches can be terrible. The pain, vision problems (including aura), nausea, etc. can be debilitating; especially if they stick around for hours or even days.

Not to mention the effects on your productivity and consistency (at work, with family, and with fun activities) when threat of a potential migraine is real.

Migraines affect about 15% of adults, so they’re fairly common. And, while the exact cause is not known, there are lots of known triggers. Many foods and drinks are common triggers of migraines. You may have noticed certain foods, and drinks trigger your migraines. Sometimes the migraine comes on within an hour of the food/drink. Other times it may happen several hours, up to a day later. Avoiding these triggers can help.

One of the main ways these foods and drinks trigger migraines is by their action on the blood vessels in the brain. When the brain’s blood vessels constrict and then dilate (widen), this seems to cause migraines. Many of the foods I’m listing below affect the constriction and dilation of blood vessels during a migraine

If you or someone you care about suffers from migraines, this post lists common triggers. Avoiding these can be a great tool to reduce these uber-painful headaches. You may be sensitive to one, or many of these foods/drinks. They act as migraine triggers in some people, but not all. You may also have identified your own unique migraine triggers. To determine your triggers, start by eliminating the foods on the list below and see if avoidance helps you.

Foods to avoid if you get migraines

The first food that commonly triggers migraines is hard cheese like cheddar and Swiss; this is because they contain “tyramine” which is from an amino acid in the protein found in cheese. Other foods high in tyramine include those that are aged, cured, dried, smoked or pickled. These include sauerkraut and tofu.

The second common migraine-triggering foods are cured or processed meats. Things like hot dogs, lunch meats, and bacon are in this category; this is because of their nitrates and nitrites that can dilate those blood vessels in the brain. Even if these are not a trigger for you, it’s best to eliminate them from your diet because of other health issues they’re associated with like colon cancer.

I wish I had better news, but the third common migraine triggering food is chocolate. The evidence is conflicting, as some studies show a link and others don’t. You may or may not be sensitive to chocolate’s effects on the brain; you have to eliminate it to find out.

Artificial flavours like monosodium glutamate (MSG) also trigger migraines. MSG is often found in Chinese food and is a common migraine trigger. There is not a lot of research on this, but it’s something to consider eliminating from your diet to see if it makes a difference. MSG is used in some packaged and pre-prepared foods too—check your labels!

Drinks to avoid if you get migraines

Alcohol is a common trigger for headaches and migraines. Red wine and beer seem to be the most common culprits. We’re not sure why, but it may be red wine’s compounds such as histamine, sulfites, or flavonoids.

Ice and ice-cold water have also been shown to trigger headaches and migraines. So try not to eat or drink things that are too cold (psst… cold water is also hard on your digestion so it’s a good idea to stay away from it at mealtimes anyways).

Artificial sweeteners like Aspartame are another common trigger. Aspartame is in diet sodas and other processed foods to make them taste sweet without adding sugar. As with MSG, there is not a lot of research on its effects with migraines. But again, it is something to consider eliminating from your diet and see if that makes a difference.

Conclusion

There are many common food/drink triggers for migraines. Maybe one, or more of these trigger migraines for you. The best way to know is by eliminating them from your diet for a few weeks and see how that works.

The list includes hard cheeses, processed meats, chocolate, alcohol, ice water, and artificial flavours and sweeteners.

Do any of these trigger migraines for you (or someone you care about)? Let me know in the comments below.

Recipe (migraine-calming tea): Migraine-Calming Fresh Herbal Tea

Serves 1

5 washed mint leaves (or a tea bag)
2 cups of boiled water

Instructions

Steep mint leaves (or tea bag) for 5-10 minutes.

Serve & enjoy!

Tip: Let the tea cool down a bit before drinking it.

References:

https://authoritynutrition.com/9-common-migraine-triggers/

https://www.ncbi.nlm.nih.gov/pubmed/27714637

http://www.precisionnutrition.com/elimination-diet-infographic

https://examine.com/nutrition/scientists-just-found-that-red-meat-causes-cancer–or-did-they/

https://examine.com/nutrition/does-aspartame-cause-headaches/

What is the Satiety Index?

You’ve likely noticed that some foods keep you feeling full longer? While others leave you feeling snacky an hour later? (snacky- that’s a real word)

This can make it difficult to “stop eating when you feel full.” It gets a bit tricky if you’re picking foods that aren’t filling.

This concept is a phenomenon called satiety. It’s the feeling of fullness, of being satisfied and satiated. It’s is the opposite of hunger and appetite.

The satiety index is a rating of foods that have been tested for the satiating effect in a 240 calorie (1,000 kJ) portion size. The scale scores foods based on whether people feel extremely hungry, hungry, semi-hungry, no feeling, semi-satisfied, satisfied, or extremely satisfied. Similarly to the glycemic index, the response to white bread was set to be 100. Foods that are more filling have numbers higher than 100. Foods that are less filling have numbers lower than 100.

Characteristics of foods with a high satiety index

There are a few common characteristics of highly satiating foods.

Foods that are more filling (i.e., have a high satiety index) tend to have more protein. Protein is considered to be more filling than either carbohydrates or fats.
They also tend to have more fiber. Because fiber is not digested, it provides bulk. This bulk tends to help you feel full longer because it slows down emptying of the stomach and digestion time.
Highly satiating foods tend to have more volume for the same amount of calories; this means they tend to take up more space with water or air.
They tend to have less fat.
Highly satiating foods are also generally whole and less processed.

Eating foods that have a higher satiety index will make you feel full longer, and therefore can help you to eat less overall.

This is a great strategy to use if you feel hungry all the time, or if you don’t have continuous access to food throughout the day (say, you’re in meetings for several hours back to back). Eating whole foods that keep you full is a great way to keep your energy up, and no get distracted by hunger and be tempted by unhealthy snacks.

What foods keep you feeling full for longer?

Some foods that score higher than white bread (100) on the satiety index are:
That means these foods help you feel full longer than eating white bread.

Boiled potatoes (323);
Fish (225);
Oatmeal/Porridge (209);
Oranges (202);
Apples (197);
Brown rice pasta (188);
Beef steak (176);
Baked beans (168);
Eggs (150);

Some foods that score lower than white bread (100) on the satiety index are:

That means these foods make you feel less full than eating white bread.

Ice cream (96);
Chips (91);
Yogurt (88);
Peanuts (84);
Mars bar (70:
Doughnuts (68);
Cake (65);
Croissant (47).

In general, it’s a good idea to eat whole foods that are high in nutrients (think fruit and veggies) because they score higher than 100 on the satiety index. Keep this in mind the next time you’re tempted by something on the list that scores lower than 100. These can be satisfying in the moment, but can lower your energy (and your mood) when they leave you feeling hungry a while later.

Tip: Pairing foods together can boost their rating and satiety level. For example, eating fresh fruit paired with nuts, seeds or hemp hearts adds protein and some healthy fat to keep you full longer.

If you want to feel full and more satiated, choose foods from the first list that score more than 100.

Conclusion

The satiety index is a measure of how filling and satisfying food makes you feel. The higher the score, the fuller you feel. Eating foods that score higher on the satiety index can help reduce food intake.

Foods that are very satisfying (satiating) tend to be protein-rich, fiber-rich, lower in fat, whole, less processed foods. Things like boiled potatoes, fish, oats, fruit, meat, and legumes.

Foods that are not very satiating tend to be higher in carbohydrates, fat, and are more processed; things like ice cream, chips, doughnuts, cakes, and croissants.

If you want to feel full longer, then choose more foods that are highly satiating and fewer foods that are not.

Recipe (Highly satiating): Not your average boiled potatoes

Serves 6-8

2 lbs. mini potatoes
2 cloves garlic, minced
1 cup vegetable stock
1/4 tsp salt
1/4 tsp black pepper
1 Tbsp. fresh chives (or 1 tsp dried)
1 Tbsp. fresh parsley (or 1 tsp dried)
½ Tbsp. fresh thyme (or 1 tsp dried)
2 Tbsp. olive oil

Instructions

In large pot place potatoes, garlic, stock, salt & pepper. Cover and bring to boil and simmer for 15 minutes.

Check by piercing gently with a fork. Add more water if needed.

When done toss with herbs and drizzle with olive oil.

Serve & enjoy!

References:

https://en.wikipedia.org/wiki/Satiety_value

http://www.healthline.com/nutrition/15-incredibly-filling-foods#section1

http://www.healthline.com/nutrition/foods-you-can-eat-a-lot-of

https://www.researchgate.net/publication/15701207_A_Satiety_Index_of_common_foods

The True Health Benefits of Exercise

Exercise. It can improve your health on all levels. I’m not just talking about being fit and stronger. Exercise can actually improve your overall health and longevity.

You’ve heard this. You know this. Yet, it might not have totally sunk in…

Regular exercise improves your heart health, brain health, muscle and bone health, diabetes, and arthritis. Beyond those, it also reduces stress, boosts moods, increases your energy, and can improve your sleep. And exercise prevents death from any cause (“all cause mortality”).

Convinced yet?

The benefits of exercise come from improving blood flow, and reducing inflammation and blood sugar levels. They come from moving your muscles (including your heart muscle) and pulling on your bones.

You don’t need to go overboard on exercise to get these amazing health results. As little as 30 minutes of moderate activity 5 days/week is enough. That’s simple enough to fit into even the busiest of schedules. You need to plan ahead and set the intention to make it happen.

The best part is you don’t even have to do a particular kind of exercise. All four types of exercise have health benefits. They are:

Endurance (brisk walking, jogging, yard work, dancing, aerobics, cycling, swimming)
Strength (climbing stairs, carrying groceries, lifting weights, using a resistance band or your body weight, Pilates)
Balance (standing on one foot, Tai Chi)
Flexibility (stretching, yoga)

Don’t forget, all exercise counts, even if it’s not doing a sport or in a gym. Weekend hikes, walking to the store and doing household chores also count towards your weekly exercise goal.

Let me take a minute to highlight how healthy exercise really is. Here are a few key points.

Exercise for heart health

Exercise reduced cardiac mortality by 31% in middle aged men who previously had a heart attack.

Regular exercise reduces blood pressure in people with hypertension (high blood pressure).

Exercise for brain health

Exercise can improve physical function and quality of life in people with Parkinson’s disease. It also reduces changes in the brain associated with Alzheimer’s disease.

Exercise improved mental functions by increasing brain-derived neurotrophic factor (BDNF). BDNF is involved in learning and memory. It also increases the size of the part of the brain for memory and learning (the “hippocampus”); this was shown mostly with aerobic exercise.

Exercise for muscle and bone health

Regular physical activity can help maintain strong muscles and bones; this is particularly true for strength exercises. As we age, we naturally start to lose muscle mass and bone density. So, to prevent osteoporosis, exercise regularly.

Remember: balance exercises and Tai Chi can help prevent falls.

Exercise for diabetes

People with diabetes who exercise have better insulin sensitivity and HbA1C values (the marker of glycemic control).

Exercise does this because by contracting your muscles, you’re fueling them with sugar in your blood. This helps to manage blood sugar levels better than without exercise.

Conclusion

These are just the tip of the iceberg when it comes to the health benefits of exercise. By doing just 30 minutes 5 days/week, you can vastly improve your health. Even if you’re running a busy schedule it’s important to take breaks from your “to do’s” to tend to your health through movement.

Since there are different benefits for different types, try mixing up what you do throughout the week. You don’t even need an “official” workout. Walking to the grocery store or doing household chores can count too.

If you’re just starting, then pick something you enjoy, get some accountability (exercise tracker or a buddy), and start.

I want to hear from you… What’s your favorite exercise and how often do you do it?

Recipe (exercise recovery): Coconut Water Refresher

Serves 2

1 cup coconut water
2” piece of cucumber (chopped)
¼ cup raspberries
1 tsp lime juice
1 dash sea salt
1 cup ice
2 Tbsp. chia seeds (optional)

Instructions

Blend the first five ingredients until well mixed. Add ice and pulse until ice is crushed.

Pour into glasses or water bottle and add chia seeds. Shake/stir before drinking.

Serve & enjoy!

Tip: The chia seeds add extra fiber, protein, and omega-3s.

References:

https://www.youtube.com/watch?v=SFBBjynBpSw&t=3s

http://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110

https://authoritynutrition.com/10-benefits-of-exercise/

https://www.niams.nih.gov/Health_Info/Bone/Osteoporosis/Fracture/prevent_falls_ff.asp

http://www.health.harvard.edu/healthbeat/exercise-is-good-for-diabetes

https://authoritynutrition.com/15-ways-to-lower-blood-sugar/

http://www.precisionnutrition.com/healthy-movement

https://www.nia.nih.gov/health/exercise-physical-activity

https://groomandstyle.com/eating-at-home-vs-eating-out/?msID=951a527c-545d-40e1-a620-bd5806661683

Green Tea vs. Black Tea

Tea is said to be the most popular beverage in the world. It’s been consumed for thousands of years by millions, perhaps billions, of people.

Tea has also been shown to have many health benefits. And some of these benefits are thought to be related to tea’s antioxidant properties. These properties are from its flavonoids known as “catechins.” Flavonoids are anti-inflammatory and have a range of health benefits that I talk about in this post.

Green tea vs. black tea – What’s the difference?

What do green and black teas have in common?

First of all, they both come from the camellia sinensis shrub that’s native to China and India. Green tea contains slightly more health-promoting flavonoids than black tea. How is this?

The difference lies in how they’re processed.

If the leaves are steamed or heated, this keeps them green. The heat stops oxidation from turning them black. Then they’re dried to preserve the colour and flavonoids which are the antioxidants.

Hence you have green coloured tea.

If the leaves are not heated, and are crushed and rolled, then they continue to oxidize until they’re dry. This oxidation uses up some of the flavonoids’ antioxidant power, so black teas have slightly less ability to combat free radicals than green tea does.

Did you know? Adding milk to your tea reduces the antioxidant ability.

Both green and black teas contain about half of the caffeine in coffee. That translates to about 20-45 mg per 8 oz cup.

Green tea vs. black tea – Health Benefits

Tea drinking, in general, seems to be associated with good health.

Heart health – For one thing, both green and black tea drinkers seem to have high levels of antioxidants in their blood compared with non-tea drinkers. Green and black tea drinkers also have lower risks of heart attacks and stroke. Drinking green tea, in particular, is associated with reduced triglycerides, total cholesterol, and LDL oxidation, all of which are risk factors for heart conditions.

Overall, drinkers of green and black tea seem to have a lower risk of heart problems. Green tea has also been shown to reduce risk factors (i.e., blood lipid levels) a bit more than black tea has.

Cancers – Antioxidants also reduce the risk of many cancers. Studies show that both green and black teas can reduce the risk of prostate cancer (the most common cancer in men). Also, green tea drinkers have a lowered risk of breast and colorectal cancers. Black tea is being researched for its potential to reduce the risk of ovarian cancer.

Overall, antioxidant flavonoids in tea seem to help reduce the risk of some different cancers. Green tea may have a slight edge over black tea, but both seem to be associated with lower cancer risk.

Diabetes – Both green and black teas can reduce the risk of developing type 2 diabetes. They also reduce diabetes risk factors, like elevated blood sugar levels and insulin resistance. For example, some studies have shown that both green and black teas can help reduce blood sugar levels. Other studies have shown that green tea can also improve insulin sensitivity.

Once again, green tea seems to have a slight edge over black tea, but both are blood sugar friendly (just don’t overdo the sweetener).

Conclusion

Both green and black teas are from the same plant, but are processed differently. Green tea retains more of the beneficial antioxidants than black tea does; but both are associated with better health than non-tea drinkers.

Overall, both green and black teas are healthy drinks, and tea drinkers, in general, seem to have fewer health conditions than non-tea drinkers. Green tea seems to have a slight edge over black tea when it comes to measurable risk factors of some common diseases.

When you enjoy your tea, try to minimize or even eliminate adding milk and/or sweeteners; these reduce some of the health-promoting properties of tea.

I’d love to know: Are you a tea drinker? Which tea is your favourite? How do you like to enjoy it? Let me know in the comments below.

Recipe (Green tea): Matcha Energy Bites