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5 Tips For Eating Healthy This Easter

by Statcare Urgent Medical Care

Easter is a meaningful holiday for many of us and also a time to celebrate family and the coming of spring. Food definitely becomes a focus of this holiday. You can make the best of healthy eating by planning ahead and turning your efforts towards making the most of your time with family.

  1. Eat a balanced, whole food breakfast. For example, eat boiled/scrambled eggs along with some sauteed vegetables. Protein-packed smoothie could be an add on as well.
  2. Go for a walk. Get up 15 minutes earlier and be active in some way to set the tone for the day. You could also go for a walk after your Easter dinner with some family members. 
  3. Stay hydrated. Often times, headaches begin when we become dehydrated and we eat foods that are high in sodium. Drinking plenty of water can balance out the extra sodium content and maintain our electrolyte balance.
  4. Stick to the basics. Offer to bring something you would like to eat or stick to the basics of protein and veggies for dinner.
  5. Save the goodies for after the meal. Easter candy such as jelly beans and cream-filled Easter eggs are definitely not the most ideal, nutritious food. Plan what you're going to have in advance, stick with it and avoid eating anything that wasn't on your list.

Most of all have fun!  Enjoy the holiday with others and that alone surpasses wanting to eat.


5 Things You Could Do To Help Fight Gray Hair

by Statcare Urgent Medical Care

Our hair color comes from a pigment called melanin. With age, melanin is reduced which is why our hair turns gray and ultimately, white once there's no melanin left.

In 2016, researchers discovered a gene that accounts for 30% of hair graying. The research study involved 6000 people living in five Latin American countries. They looked into these populations because they represent a good mix of backgrounds. Kaustubh Adhikari, a research associate in cell and developmental biology at University College London, was the lead author of the study.

The other 70% is likely due to factors such as age, toxic exposures, nutritional deficiencies and stress.

To limit gray hair:

  1. Avoid smoking: There is a significant association between tobacco use and graying of hair.
  2. Minimize oxidative stress by avoiding pollution and stress: Oxidative stress may be defined as a state in which our free radicals (from pollution, poor diet, stress) outnumber our antioxidant defenses (from healthy diet). Graying hair may be an indicator of oxidative stress-induced damage.
  3. Eat a healthy antioxidant rich diet: The following are rich in antioxidants: Goji berries, wild blueberries, dark chocolate, pecans, artichoke, elderberries, kidney beans, cranberries, balckberries, cilantro.
  4. Increase vitamin B12 intake: Vitamin B12 deficiency is associated with graying of hair. The following are rich in vitamin B12: Shellfish, liver, fish, crab, fortified soy products (tofu, soymilk), fortified cereals, red meat, low fat dairy, cheese and eggs.
  5. Normalize weight: Obesity is associated with graying of hair.

Source: Adhikari, K. et al. A genome-wide association scan in admixed Latin Americans identifies loci influencing facial and scalp hair features. Nat. Commun. 7:10815 doi: 10.1038/ncomms10815 (2016).


Perfect Valentine's Day Gift : Heart Health

by Statcare Urgent Medical Care

One of the best gifts we can give our loved ones this Valentine’s Day is encouragement about living a heart-healthy lifestyle.


Heart disease is the leading cause of death for both men and women. About 610,000 Americans die from heart disease each year - that’s 1 in every 4 deaths. High blood pressure is the leading cause for heart disease.  Almost 70% of people who have a first heart attack, 77% of people who have a first stroke, and 74% of people with chronic heart failure have high blood pressure.


But most of those deaths are preventable. According to the World Health Organization, about four out of five of the nearly 600,000 who die in this country every year from poor heart health could be saved with proper care and sensible precautions.


  • Smoking is a major cause of heart disease. It’s never too late to quit. The risk of a heart attack drops within two weeks.

  • For those who don’t smoke, avoiding those who do is important because exposure to secondhand smoke can increase the chance of developing heart disease by 30%.

  • The American Heart Association recommends just 30 minutes a day of moderate exercise, fives days a week. But every little bit helps. Even getting up and walking around while talking on the phone or watching TV can make a difference.

  • A well-balanced, nutritious diet is heart-healthy as well. Portions are 100% under our control and learning how to eat smart portions is a big part of eating healthier. Cut down on sodium. Diet rich in fruits and vegetables, whole grains, nuts and seeds,omega-3 fatty acids and low-fat dairy products is beneficial. Limiting consumption of red meat helps reduce saturated fats that clog arteries and lead to heart attacks and strokes.

  • Stress is another factor. Focus on healthy outlets for stress, like taking a walk, journaling, volunteering or meditation. Getting a good night’s sleep - seven to eight hours - is also good for the heart.

  • There’s also a connection between dental hygiene and heart disease. Those who have gum disease often share the same risk factors as those with heart disease because the bacteria which causes gum disease can also inflame blood vessels. Daily brushing and flossing does more good health than just fight cavities.


A heart-to-heart discussion about a healthy lifestyle may be the best gift we could give our loved ones this Valentine’s Day.

Sources:
CDCAHA



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