Tea dates back thousands of years and spans numerous continents and civilizations. Tea contains antioxidants known as catechins and flavonoids. Antioxidants work to neutralize free radicals, which are formed when cells burn oxygen for energy.
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Researchers from the USDA reported laboratory tests found tea produces greater antioxidants than numerous commonly consumed vegetables. Results of several studies suggest that tea has potential protective effects against certain types of cancers. Several studies also have suggested that tea drinking may reduce the risk of cardiovascular disease.
There are many reasons for making tea, the second most consumed beverage worldwide, surpassed only by water, and part of a healthful lifestyle. Just as consuming fruits and vegetables daily provides vitamins, minerals, and fiber, drinking tea may help boost antioxidant intake.
Also, tea contributes to daily fluid intake, vital for the maintenance of fluid balance. Much of tea’s popularity can be attributed to its distinctive taste, aroma, and versatility. The health benefits of consuming tea suggest that it is a nutritionally healthy beverage choice. Whether you prefer tea hot or iced, it can be an important part of a healthy diet.
So, go ahead and brew up that cup of hot tea or a glass of iced tea and join the celebration of National Tea Day, April 21, 2024.
Tea Tidbits
On average, an 8-ounce cup of tea contains fifty milligrams of caffeine, about half the amount in coffee. The longer the brewing time, the more caffeine is in the tea.
Over 3.9 billion gallons of hot, iced, spiced, and flavored tea are consumed by Americans every year.
In the United States, Americans drink 80 percent of their tea over ice.
Forgetfulness at times occurs to everyone, but many adults attribute this to aging. Regardless of your age, lifestyle practices are a factor in one’s health, and that includes brain health.
The Centers for Disease Control and Prevention (CDC) acknowledges that there are some factors we cannot change such as genetics and age. The CDC also endorses reducing risk factors to possibly prevent or delay cognitive decline. A Lancet Commission study reported that prevention, intervention, and care could prevent or delay up to 40% of dementia cases.
The secret recipe for brain health is much the same as for our overall general health: maintain an active lifestyle. This includes both regular exercise – at least 30 minutes a day, 5 days per week – and social engagement to maintain connectedness to our family, friends, and community. Consuming a nutritious diet, maintaining a healthy weight, and getting plenty of sleep are other good health habits. Those positive habits nurture a healthy weight and can aid with lower blood pressure, blood sugar management, cholesterol management, and overall positive physical and mental health.
Work to limit the consumption of sugar sweetened beverages and other empty calorie foods to avoid negative health effects. Avoid smoking and other tobacco or tobacco substitute (vaping) products and limit alcohol consumption. Making small changes over time eases the anxiety of dropping a bad habit and helps with the adoption of good habits that can improve one’s health.
While we cannot change our age, our genetics, or our family history, we can adopt healthy lifestyle practices to not only address our brain health, but also our overall health.
Let’s go walking on April 3, 2024, to celebrate National Walking Day. Walking is one of the best ways to get in our daily exercise with numerous health benefits.
Research has shown that walking at a moderate pace at least 150 minutes a week can help you:
Think better, feel better, and sleep better
Reduce your risk of serious diseases like heart disease, stroke, diabetes, and several types of cancer
Improve your blood pressure, blood sugar, and cholesterol levels
Increase your energy and stamina
Improve your mental and emotional well-being and reduce your risk of depression
Improve memory and reduce your risk of dementia
Boost bone strength and reduce your risk of osteoporosis
Prevent weight gain
With the benefits of walking listed above, why would you not want to start walking every day for your overall health?
The American Heart Association recommends swapping 30 minutes of sitting with movement. Walking is a great way to accomplish this goal. Walking for 30 minutes can be done during breaks at work, parking farther away from an entrance, taking the stairs, walking with family and/or friends, walking the dog, and chatting on the phone as you walk. The daily 30 minutes of walking can be done all at once or in intervals of 10 minutes at a time. This makes reaching your daily walking goal even easier.
Let’s go walking.
Let’s celebrate National Walking Day every day by purposely taking a walk and remembering the health benefits you are receiving while doing so. So, get up and get moving, and walk for your health!
By definition, catastrophic events, job loss, divorce, and death of a loved one are extremely stressful, but these situations are infrequent. What about those day-to-day stressors you face all the time? Employee Benefit Research Institute (EBRI) reports a third of American workers who were surveyed are concerned about mental health.
The Centers for Disease Control National Institute on Occupational Safety and Health states the number one cause of chronic stress is the workplace. Accordingly, 120,000 people die from work-related stress yearly. Not only are we busier, but we are working longer hours.
All the hard work adds up to stress and too much stress results in illness. It is important to develop some quick ways to defuse stress. It’s best to develop some of the skills before stressful situations occur.
Too much stress can impact your health. Defuse stress before it builds. Photo credit: Adobe Stock
The Big Squeeze – There is a direct link between problems at work and stress-related illness, especially when it comes to unwelcome change. This form of work stress is sometimes referred to as the FUD factor: Fear, Uncertainty, and Doubt. It is usually linked to the employees’ businesses or corporations that are undergoing change. Experts say you should first separate the things you can change from the things you cannot.
With that in mind, here are some suggestions on how to deal with stressful situations with minimal anxiety.
Co-Workers Stress – Situations involving others are always potentially stressful. Consider your options. Can you move your workstation? Can you reduce office interactions with people who upset you? Sometimes you need to turn a negative into a positive. Would more open communication alleviate some problems?
The Weighting Game – Gaining weight is often both a stressor and a symptom of stress. It is easy to appease your stress with overeating. Instead of reaching for food, reach for a book or cultivate a hobby. Keep low-cal snacks like carrot sticks or air-popped popcorn handy.
Fitness Guilt – First, give up the all-or-nothing attitude you may have cultivated. You would like to be healthier. You don’t need to train for the Olympics. Don’t look at exercising as another task you need to get done; do something you enjoy. Instead of hitting the gym, try dancing, biking, or swimming.
Sleepless but Superwoman – Called the “silent epidemic of modern time,” lack of sleep is often the result of the Superwoman syndrome, in which a person not only thinks she can do everything but feels responsible for everything. Stress and sleeplessness feed on one another. A number of studies have shown that stress reduces the time spent in deep sleep, which increase one’s stress level. One result of stressful sleeplessness is a reduction in the effectiveness of the immune system.
Unforeseen Events – Flat tire? Plumbing problems? Sick child? First, realize this isn’t going to last forever. Be prepared. Work out a plan “B” for anything that worries you. You now have a plan of action if you need one.
Latchkey Anxiety – Accept the reality that you can’t be everywhere. Next, try to establish some kind of safety net that could relieve your anxiety.
Recognize your stressors and take action to control your stress.
Did you know that keeping your kidneys healthy has a positive effect on your heart? Kidneys are on the left and right sides of the spine and the backside of the stomach. The kidneys are no longer than 5 inches, and both have a big job when it comes to keeping the body synchronized. Kidneys have many responsibilities, such as monitoring blood pressure, constructing healthy bones, equalizing pH levels, filtering blood, and contributing body energy.
It is imperative to keep both the heart and kidneys healthy by exercising, getting tested for heart disease, consuming a healthy diet, watching cholesterol levels, and stopping tobacco use. Researchers state that 50% percent of Americans between the ages of 30-49 will develop kidney disease in their lifetime.
In my first week at my job with UF/IFAS Extension Service, I was diagnosed with the “famous” kidney stones. In June, I had three surgeries to help remove the kidney stones. Before this happened, I was not knowledgeable about my body and following a healthy liquid diet. It is imperative to find a family practice to stay current with yearly checkups.
Recovering after surgery to remove kidney stones. (Photo source: Gretchen Thornton, UF/IFAS Extension)
March is National Kidney Month. The goal is to encourage people to support kidney disease research and promote kidney safety and health. Kidney Disease is symbolized by green, so purchase green ribbons, green waistbands, or green magnets from a Kidney Disease Awareness partner during March. If anyone wants to observe National Kidney Month, they can join the organ donor registry, donate to a kidney non-profit, and keep their kidneys healthy.
You can also find more information at the National Kidney Foundation of Florida.
We are well on our way into the new year, so that means you have kept up with your new year’s resolutions, right? Most individuals begin the new year with a resolution that they are going to participate in healthier habits, whether that be eating right, drinking more water, or exercising regularly. After the first few weeks, it can be hard to keep yourself on track. I know that I tend to fall short when I make meal and snack choices. Follow along below to learn more about why it is important to make healthy choices, as well as how to keep up with these healthy habits!
Why should I make healthy choices?
That is a great question! As a busy mom of two, I am always trying to balance work, school, family, and our social calendar. Your eating habits can contribute to physical movement, sleep, health, energy levels, and education. I can tell a large, positive difference in my overall attitude, energy levels, and sleep when I am making healthier choices. This is not something that someone can force upon you. Only you can make the decision to make these changes.
When you say healthy choices, what does that mean?
This does not mean “diet” or that you cannot have the cookies or ice cream. Busy people don’t have a lot of time to prepare and eat healthy meals. It can be helpful to have a quick list of ideas to maintain healthy eating. It is important for you to balance your meals. Consider eating at least 3 of the following every day: dairy, fruit, grains, healthy fats, proteins, or vegetables. Check out MyPlate to learn all about healthy eating habits, food groups, and how to shape your meals to you. Foods in moderation are okay but try to not overindulge.
Some high protein breakfast ideas:
Boil eggs at the beginning of the week and offer them with a low-sugar, high-protein cereal, and an apple to go.
Make breakfast burritos filled with scrambled eggs, cheese, chicken, or beef on a Sunday and freeze them.
An egg sandwich, a cup of Greek yogurt or cottage cheese with fruit, and peanut butter on wholegrain toast can all be eaten on the way to school.
If I keep junk food in the house, I tend to eat it. I always make a point to keep healthy snack options available rather than boxes of junk food. Healthy snack options at home include fruits, vegetables, and healthier beverages. Soda is high in sugar, so to help cut the sugar, I keep water, milk, and pure fruit juice in the fridge. (NOTE: Fruit juices contain natural sugars, so they should also be consumed in moderation.) It is easy for me to make those choices since I am the adult that goes grocery shopping.
Ideas for healthier alternatives:
Instead of fried chicken, try baked or grilled chicken.
Instead of potato chips, try baked vegetable chips or nuts.
Craving something crunchy? Try carrots or celery.
Craving something sweet? Try vanilla Greek yogurt with some fresh fruit.
Craving something salty? Try popcorn or edamame.
On top of eating from different food groups, cut down on fats or sugars and remember to drink lots of water. Your body is unable to continue functioning properly without fluids. Staying hydrated may seem like a difficult task, but it is extremely important for us to stay hydrated for optimal health and performance throughout the day. Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well hydrated also improves sleep quality, cognition, and mood.
What about exercise?
It is extremely easy to come up with excuses as to why you cannot exercise.
I don’t have time.
It costs too much.
I don’t like physical activity.
I can’t do this by myself.
Your new healthy habits should be made a priority. If you cannot take care of yourself, then you will not be able to take care of others. Physical exercise does not always have to be drastic. Try taking the stairs instead of the elevator, walking an extra block to work or around the neighborhood, or standing up instead of sitting.
How do I hold myself accountable?
Accountability for your new healthy habits can come in all shapes and sizes. The most helpful way that I have found is tracking my progress. This helps me find strengths, areas I can improve on, and helps me stay on track. You can record what you ate, how much water you drank, as well as any activity you performed. Try record keeping on an app, online, or the old-fashioned way – with pen and paper. There are several apps for your phones and websites online that will let you tailor your calorie and physical activity plans to reach your personal goals within a specific time period.
