Category Archives: water

Could Excess Weight Shorten Your Life?

age, healthy eating, apple, green, aging, healthAccording to the National Institutes of Health, the average American can live tan average of 79 years.   However, did you know that a few small lifestyle changes could add years to your life? It was found that for every few pounds you lose you could be adding years to your life.

A recent study in Nature Communications looked at genetic data from 600,000 people in North America, Europe and Australia. Smoking, body fat, thought processes and the genes related to such can affect life span.

Of all conditions observed, smoking and traits linked with lung cancer were found to have the greatest impact on reducing life span. Smoking one pack of cigarettes a day over a lifetime can lead to a loss of seven years of life.  However, if a person quits smoking, they can get back those years and live as long as someone who has never smoked.

Obesity is a common risk factor for heart disease and diabetes. However, body fat percentage and other factors linked with diabetes were found to decrease life span. Two months of life can be lost for every 2.2 pounds of excess body fat. This could be related to the increased risk of obesity-related conditions related to excess weight, but the direct reason for this result is not confirmed.

Finally, those with an open mind may live longer than those who were not. For every year of studying done beyond school, a year is added to a person’s life. This could be related to those studying more having sharper minds as they age, but it is not confirmed why. By maintaining mental sharpness, you are helping to keep the body’s software up to date which aids in overall wellness.

Other Ways to Add Years to Your Life

If you want to add years to your life, there are many things you can do.

  • Eat better:  A balanced diet of fruits and vegetables provide fiber that can help manage weight and keep blood glucose levels stable.
  • Stay active: A good balance of cardio, resistance, and flexibility exercises can help you stay young as you age. Resistance exercises such as lifting weights, working with resistance bands, or performing push-ups, can help maintain lean mass. Lean mass can help keep you more mobile as you age and in turn prevent injury. In addition, lean mass can keep bones and joints strong and improve insulin resistance.
  • Sleep more: While you sleep, the body regulates fluid, blood glucose, levels, and blood pressure. Therefore without the recommended 6-8 hours of sleep a night, you may be putting yourself at risk for chronic disease. If you have trouble sleeping, try  reducing screen time before bed, getting blackout blinds, stop eating and drinking two hours before bedtime, or get a white noise machine. Check with your healthcare provider if pain or other health issues that may be keeping you up at night.
  • Practice preventative health: Be sure to visit your doctor every year or more often to check for chronic disease risk factors. Knowing your numbers such as blood pressure, blood glucose, cholesterol, triglycerides, and vitamin levels are important for health tracking. If any of your numbers are out of range, you could increase risk for chronic disease and decrease quality of life.
  • Take a multivitamin: To ensure you are getting your daily nutrients, try the Zestia multivitamin by Vita Sciences. Zestia contains a combination of fruit and vegetable extracts, probiotics, and digestive enzymes to help support an optimal quality of life.

Sources:

Harvard Health Publishing (accessed October 16, 2017) “Tips for  longer life”

Medline Health News (October 13, 2017) “Good Lifestyle Choices Adds Years to Your Life” 

National Institutes of Health News in Health (June 2016) “Can You Lengthen Your Life?” 

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Poor Heart Health Can Increase Stroke and Dementia Risk

healthy eating, health, food, healthy fats, fish, fruits, vegetables, avocado, olive oilWhen you hear about brain health, you may think of lowering stress and anxiety. However, having a healthy brain also involves reducing risk of stroke as well as memory conditions like Alzheimer’s and dementia.  A recent report has found that keeping your body healthy is vital to keeping your brain healthy.

Having a healthy body involves more than just eating healthy and exercising. American Heart Association’s Life’s Simple 7 provides simple guidelines to help you develop a healthy body and healthy brain.

What are the Life’s Simple 7?

  • Manage blood pressure– A healthy blood pressure is one where the systolic, or top number is 120 or less, and the diastolic, or bottom number, is 80 or less.  The systolic pressure measures the pressure during contraction of your heart, while the diastolic measures the pressure in between heart beats.  You should have your blood pressure checked at least once a year at your annual doctor’s visit.  If you have hypertension, or a blood pressure of 140/90 or higher,  you should see your doctor at least every 6 months to monitor your blood pressure.
  • Control cholesterol– You should keep track of your cholesterol numbers at least once a year to stay healthy. This includes not only total cholesterol, but also your LDL, HDL, and triglycerides.  If you already have high cholesterol or triglycerides, be sure to visit your healthcare provider every 6 months to keep track of your numbers.
  • Keep blood sugar normal– When you visit your health care provider, be sure to take a look at your fasting blood glucose and HgA1C numbers. The fasting blood glucose will give you an idea of your current blood level of glucose. However, your HgA1C will give you a three month average of your blood glucose levels. Your HgA1C provides a long term picture of your blood glucose levels and is a better diagnostic tool. A prediabetes diagnosis would occur at an HgA1C of 5.7 to 6.4.  If your HgA1C is 6.5 or higher, you may have diabetes. Be sure to get your numbers checked every year. Check your numbers more often if you have a family history or diagnosis of diabetes or prediabetes.
  • Get physically active– The Department of Health and Human Services recommends 30 minutes of moderate exercise 5 days a week for optimal health. Moderate exercise can include walking, swimming, gardening, biking, or dancing.  You can split this 30 minutes up into five or ten minutes here and there throughout the day.
  • Eat a healthy diet– A healthy diet contains plenty of protein, healthy fats, and fiber-rich foods. Protein can come from lean meats, low-fat dairy products, and healthy plant-based proteins such as legumes, nuts, and seeds. Fiber-rich foods include fruits, vegetables, and whole grains like oats and quinoa. Also, healthy fats from plant-based oils like olive oil, nuts, seeds, avocado, and fatty fish can improve brain health and improve heart health.
  • Lose extra weight– It is important to maintain a healthy weight to lower risk of chronic conditions. Obesity-related conditions like heart disease and diabetes can increase risk of brain health conditions.  Therefore, losing weight can improve both heart and brain health.
  • Don’t start smoking or quit– Smoking can constrict blood vessels and increase risk of hypertension. Therefore, if you don’t already smoke, don’t start. If you do smoke, contact smokefree.gov for resources on how to quit.

A recent report by the American Heart Association (AHA) has found that brain health is linked to healthy lifestyle factors.  For example, increased blood pressure, blood glucose levels, and high cholesterol can increase risk of atherosclerosis, or narrowed blood vessels. Narrow blood vessels can restrict blood flow to the tissues and organs.  This can lead to increased risk of stroke. Over time, multiple strokes or mini strokes can lead to cognitive impairment, or vascular dementia.

The risk factors for stroke as listed in the Life’s Simple 7, are the same for Alzheimer’s disease.  The Life’s Simple 7 are risk factors that can be measured, modified, and monitored.  Therefore, healthcare providers can use the knowledge gained from observing such factors to help better treat their patients.  Scientists hope that such data can also lead to expanding research. They hope they may be able to detect genetic or brain markers that could lower the number of people who get dementia.  Nearly 75 million people are expected to have dementia by the year 2030.  However, this number may be lowered if steps are taken now to provide brain health prevention guidelines. Therefore, take steps to improve your lifestyle today to keep a healthy brain for life.

Other ways to create a healthy life include taking nutrient-rich supplements such as Livrio by Vita Sciences. Livrio contains natural compounds such as milk thistle that have been shown to support a healthy liver.  This supplement helps cleanse and detoxify your liver, in turn providing you with improved energy, glowing skin, and overall well-being.

-written by Staci Gulbin, MS, MEd, RD, LDN

Sources:

American Heart Association (September 7, 2017) “Seven Steps to Keep Your Brain Healthy from Childhood to Old Age” http://newsroom.heart.org/news/seven-steps-to-keep-your-brain-healthy-from-childhood-to-old-age

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Can Water Help You Lose Weight?

Do you get your eight cups of water a day? I’m sure you have heard this question from your health care provider, nutritionist, and even in health articles online.  Water is vital to life, but you may not know exactly why.  There are many benefits to water such as:

  • regulating the temperature in your body
  • lubricating joints
  • protecting the tissues in your body
  • flushing out toxins and waste from your body

Your recommended daily intake of water depends on various factors such as weight, activity level, health status, and the climate in which you live.  On average, the recommended daily fluid intake is half of your body weight in ounces. For example, if you water, hydration, healthweigh 150 pounds, then you are suggested to drink 75 ounces, or about 9 and a half cups of fluid a day. Tea, coffee, juice, fluid from fruits and veggies, as well as broths also count towards fluid intake. However, caffeinated drinks such as coffee and cola also act as diuretics since caffeine is a stimulant; therefore these types of fluids can actually dehydrate you if consumed in excess.

Those who live in hot climates, have a fever, or have lost fluids due to diarrhea, vomiting, or other illnesses may require above the daily suggested fluid intake. However, those who have kidney disease or conditions like lymphedema may be told by their healthcare provider to restrict their fluid intake.

Water Intake and Weight Loss

When you are trying to lose weight, you may have been told to drink more water to feel fuller so you will eat less. Also, you may have heard that drinking more water will help reduce bloating.  Although these two suggestions may be effective, research shows that there are other reasons water intake may benefit weight loss.

In the journal Nutrients, researchers observed 16,000 subjects from Spain over 8.5 years.  Over the course of the study, 900 of these subjects became obese. Those who switched a glass of beer for a glass of water each day reduced their risk for obesity by 20-percent. Furthermore, doing the same for sugar-sweetened beverages reduced the risk of becoming obese by 15-percent. Replacing other beverages with water such as whole milk, reduced-fat milk, skim milk, wine, spirits, diet sodas, coffee, orange juice, and other juices did not reduce obesity risk. The study cannot confirm a direct cause and effect link of water intake and reduced risk of obesity.

However, regardless of the study results, it is always good to reduce drinking your calories. When you reduce consumption of calorie-laden beverages, you will reduce daily sugar intake, in turn leaving more daily calories to use for consuming foods that will provide more nutritional benefit. By reducing daily sugar intake, you will be able to also better control blood glucose levels in your body.

Other ways you can control blood glucose levels is through:

  • eating healthy carbohydrates such as fruits, vegetables, and whole grains throughout the day
  • limiting consumption of processed food products that are high in sugar and fat
  • reducing intake of sugar-sweetened foods such as candy, baked goods, and ice cream
  • taking supplements such as Glucarex by Vita Sciences. Glucarex contains vanadium and bitter melon which have both been shown to support healthy blood glucose levels.

-written by Staci Gulbin, MS, MEd, RD, LDN

Sources:

Centers for Disease Control (accessed May 20, 2017) “Water & Nutrition” https://www.cdc.gov/healthywater/drinking/nutrition/

Preidt, R. (May 18, 2017) “Drink Water, Fight Fat?” https://medlineplus.gov/news/fullstory_165714.html

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