Did you know a heart-healthy diet is a brain-healthy diet? A diet full of fruits, vegetables, whole grains, lean protein, low-fat dairy, and foods rich in omega-3 fatty acids and antioxidants is not only great for reducing the risk for heart disease and diabetes, but also for boosting brain function. According to the National Institutes of Health (NIH), research has shown that people who follow a Mediterranean diet have a lower risk of developing dementia. A Mediterranean diet focuses on all the good food mentioned above and limits foods with added sugars, fewer portions of meat, and carbohydrates compared to a standard American diet.
Foods high in sugar and unhealthy fats slow down our brain function often causing us to be tired or feel sluggish. Eating these types of foods long-term may lead to lower cognitive function as well as increase the risk for diabetes and heart disease.
A diet rich in fruits and vegetables boosts brain function.
Photo credit: UF/IFAS Photo by Lyon Duong
Physical activity is very critical for positive brain health. Research has shown that regular physical activity is beneficial for the brain because it may increase glucose metabolism, using glucose for fuel quickly, which could reduce the risk for cognitive disorders as you age. This is one reason it is important to strive for 150 minutes of moderate-intensity exercise each week. Brisk walking is an example of moderate-intensity exercise, and it is generally cost-effective or free and does not require special equipment. So, while you may be walking to get ready for a vacation or an event, you are not only getting into physical shape but also boosting your cognitive function at the same time!
There are other ways besides diet and exercise that you can help boost your cognition. You may engage in activities such as sewing, quilting, reading, playing games, and socializing. These are great ways to challenge our brains while also having fun. Maybe you just learned someone you know is expecting a baby, so if you enjoy making blankets, make one for that person; maybe the local community center holds game nights – take a friend and go play some games! Try learning something new – if you enjoy dancing, try picking up a new style of dance or if you enjoy cooking, try different recipes or techniques in the kitchen. Trying something new can be fun and rewarding.
Managing stress is important when we think about our brain health. It is easy to get caught up in the stressors of daily life and if we do not have effective ways to manage this stress, it can take a toll on cognitive function. Taking a short walk, listening to music, reading a book, and talking with a friend can help manage stress. Engaging in meditation, prayer, or yoga can also help manage or reduce stress. It is important to take deep breaths and relax throughout the day so you can regain focus and tackle the issue(s) at hand. Stress is inevitable, so finding ways to manage or reduce the effects of stress on you can be beneficial to overall cognitive health.
Reading can boost your cognition AND help you manage stress.
Photo credit: UF/IFAS Photo by Tyler Jones
Keeping our brains healthy is a life-long task. It is never too late to start working on our cognitive health. The brain is continually changing every day so add in healthy foods, exercise, and activities to help grow your brain positively or beneficially. It is important to find ways to manage stress that work for you; this helps with decision-making, problem-solving, and overall cognitive function. Take brain breaks throughout your day to de-stress and recharge.
Physical activity is vital for all individuals. Everyone can benefit from being physically active throughout their lives. Physical activity helps to reduce the risk of chronic conditions such as type 2 diabetes, heart disease, and hypertension. Chronic conditions may be manageable by regular physical activity. Being active can help people maintain a healthy body weight as they age or help people lower their body weight, if needed, when paired with a healthy diet. Physical activity can help with balance, which reduces the risk of falling and lessens the risk of injury if a fall does occur.
Socialize and stay on track with your wellness goals by exercising with others. Photo credit: UF/IFAS Photo Library
How much physical activity is recommended? Some activity is better than none—small amounts of daily exercise like walking, folding laundry, grocery shopping, and gardening benefit health. The Physical Activity Guidelines for Americans recommend that individuals get 150 to 300 minutes of moderate-intensity activity each week or 75 to 150 minutes of vigorous-intensity activity each week. Moderate-intensity exercise increases heart and breath rate, but the person should still be able to maintain a conversation. Vigorous-intensity movement causes you to become out of breath and unable to hold an entire conversation. It is important to know that exercise is most beneficial spread throughout the week, for example, brisk walking 30 minutes a day, five days a week. Some people do not have time to set aside a 30-minute block during the day to walk and choose to do 10 minutes at a time three times a day, which counts for 30 minutes of exercise that day!
Physical activity can benefit overall health, including mental health. Grab a friend or two and plan to meet up a couple of times each week to socialize and exercise together. Group exercise can be a great way to maintain healthy relationships and physical health. Research indicates that people with an accountability partner tend to stick with their exercise goals longer than those who do not have an exercise partner. The Physical Activity Guidelines for Americans also recommend that adults should do at least two days per week of muscle-strengthening exercises, such as lifting weights and resistance training. You do not need fancy equipment; you can use food jars, cans of soup, milk jugs, etc., as your weights. Also, you can use your body weight for resistance training, such as push-ups, squats, and planks. When doing muscle-strengthening exercises, it is essential to work out all major muscle groups each week, including the legs, back, chest, and hips.
Always consult your healthcare provider before beginning an exercise program. It is also essential to keep a few safety tips in mind: be aware of your surroundings, dress for the weather, stay hydrated, and ensure the area is well-lit to avoid fall or trip hazards.
Protect your family and yourself against the flu with the flu vaccine and diligent personal hygiene. Photo credit: Melanie Taylor, UF/IFAS Extension.
The 2022 flu season is running at full speed and many of us will be spending more time inside due to colder temperatures, traveling, and gathering throughout the holiday season, which means we have a much better chance of coming in contact with people who may have the flu.
The flu is a contagious respiratory illness caused by influenza viruses that infect the nose, throat, and lungs. Flu viruses cause illness, hospital stays, and deaths in the U.S. each year. The flu can vary from mild to severe, so be sure to protect you and your family appropriately. Along with being vaccinated, other ways to avoid the flu include staying away from people who are sick, covering your coughs and sneezes by coughing and sneezing into your elbows, not your hands, washing your hands often with soap and water, and not touching your eyes, nose, and mouth.
Be Aware of Flu Symptoms:
Fever or feeling feverish/chills
Cough
Sore throat
Runny or stuffy nose
Muscle or body aches
Headaches
Tiredness
Some people may have vomiting and diarrhea, though this is more common in children than adults.
It’s important to note that not everyone with flu will have a fever.
Let’s Talk Facts About the Flu Vaccine:
It can keep you from getting sick with flu.
It can reduce the severity of illness in people who get vaccinated but still get sick.
It can reduce the risk of flu-related hospitalization.
It is an important preventive tool for people with certain chronic health conditions.
During pregnancy, the flu vaccine can help protect pregnant women from the flu during and after pregnancy and helps protect their infants from flu in their first few months of life.
It can be lifesaving to children.
Getting yourself vaccinated may also protect people around you, including those who are more vulnerable to serious flu illness, like babies and young children, senior adults, and persons with certain chronic health conditions.
It’s important to note it takes two weeks for the vaccine to become fully effective.
Only about 50% of Americans get an annual flu shot. There are so many more people that could prevent hospitalizations, severe flu illness, and even flu deaths if they would get vaccinated. The science is strong and the flu vaccine has been available to the public since 1945 after the U.S. government researched its safety and efficacy on the U.S. military. The flu vaccine is highly recommended by doctors for children, adults, and senior adults. If you have a chronic health condition, it is even more important for you to get your flu vaccine and protect yourself and your family from flu exposure. Let’s all consider getting the flu vaccine in 2022 and 2023 to prevent severe illness, save lives, and to have a happy, healthy New Year.
Holidays are truly worth celebrating! And baked goodies are but just one way many families observe not just the holiday but family traditions and what is special.
Baking favorite treats can become a family holiday tradition. Photo source: Heidi Copeland, UF/IFAS Extension Leon County
Nonetheless, baking brings on an anxiety that cooking does not. In fact, baking is considered a science by some, whereas cooking is an art. Baking requires fairly exact measurements, whereas cooking can be very forgiving. Adding or subtracting ingredients can be personal discretion. For the most part, you cannot do that with a baked product.
However, once you get the basics down, the world is your oyster… you can do anything you want.
In baking, every ingredient has a specific purpose. For example:
Flour gives the structure to baked products (there are many types of flour)
Eggs bind the ingredients and can add to the leavening (think fluffy egg whites) to baked goods
Baking powder, baking soda, and yeast are leaveners (make baked products rise)
Fats, like butter, margarine, oils, or lard, add both flavor and texture to baked products
Flavorings (like vanilla) enhance the flavor of a recipe… know that a little goes a long way
Sugar sweetens and adds to the texture of baked products (there are many types of sugar)
Salt enhances the flavor of all the other ingredients in a baked product
Know, too, that in baking, measuring is of utmost importance. Dry ingredients should be measured in a dry measuring cup and wet ingredients in a liquid measuring cup. Small amounts of both wet or dry ingredients can be measured with measuring spoons.
Using a kitchen scale is the most accurate way to measure both liquid and dry ingredients. Accuracy in baking is of utmost importance. That is what science is all about. Too much or too little of an ingredient can mean disaster.
Other helpful baking tips include understanding the processes. Terms in baking include (but are not limited to):
Beat
Blend
Cream
Cut in
Fold in
Grease and flour
Mix
Whip
And then there are other issues. Baking requires an oven that has temperature controls. Knowing how your oven works is quite important. It never hurts to purchase an oven thermometer to check temperature accuracy. Know the property of the pans you are using. Baking pans can be made from a variety of materials… aluminum, cast iron, ceramic, glass, stainless steel, etc. Each of these heats a bit differently.
Holiday baking recipes can be heavy on fat, sugar, and sodium. Baking holiday goodies can be done nutritiously. The secret is to bake with simple substitutions. It is possible to use healthier ingredients without sacrificing flavor.
Here are some ways to lighten up your holiday baking:
IngredientsSubstitute
1/2 cup butter/margarine 1/4 cup applesauce & 1/4 cup canola oil
All purpose flour (1 cup) Whole wheat flour, cake flour, or self-rising flour
Salt Ground spices
Heavy cream (1 cup) 1 cup evaporated skim milk
Margarine (stick) 1/4 cup olive or canola oil
Sugar (1 cup granulated) Brown sugar or marketed sugar substitute
Buttermilk (1 cup) Milk and vinegar, milk and lemon juice, or sour cream and milk
Chocolate chips (1 cup) 1/2 cup mint chocolate chips, dried fruit, chopped nuts
Chart adapted from American Cancer Society
The Home Baking Association, https://www.homebaking.org/, is a great website to reference. Their main goal is to perpetuate generations of home bakers.
Don’t be intimidated by baking. With a bit of patience and practice, you will be able to WOW! your holiday guests with delectable treats that may become a family holiday tradition for generations to come.
WARNING: This article describes the signs, symptoms, and statistics of mental health challenges, particularly suicide, which may be triggering or unsuitable for some readers. Reader discretion advised.
The United States is currently experiencing a mental health crisis. The isolation and confusion of the recent pandemic brought to light an astounding number of people living with depression, anxiety, and other mental health and substance use challenges. While many of these people have been dealing with these challenges since before the pandemic, the sheer scope of the crisis has been brought into sharper focus since the onset of COVID-19.
One of the most difficult mental health issues to talk about is suicide. For many people who struggle with suicidal thoughts or for the families of those who die by suicide, it can be very painful and stigmatizing to discuss. Even for those outside those two groups, suicide is often a taboo subject.
Supporting someone during a mental health challenge is just as important as supporting them during a physical challenge. By working together, we can help reduce the stigma of mental illness. (Photo source: UF/IFAS File Photo)
According to the Centers for Disease Control and Prevention (CDC), the overall suicide rate in the U.S. decreased 3% during the pandemic despite the fact that calls to suicide hotlines went up nearly 800%. For me, what this shows is that when people suffering from suicidal ideation reach out to the resources available to them, they improve their chances for a better outcome.
The National Alliance on Mental Illness (NAMI) shares these statistics on their website: 79% of all people who die by suicide are male; suicide is the second leading cause of death among people aged 10-34 and the 12th leading cause of death overall in the U.S.; 18.8% of high school students and 11.3% of young adults aged 18-25 experience suicidal ideation each year.
When a person dies by or attempts suicide, those left behind often claim they did not see it coming, that they had no idea their loved one was having suicidal thoughts. In many cases, the person experiencing suicidal ideation conceals their thoughts and feelings from those around them. However, there are certain warning signs that may be observed in people experiencing suicidal thoughts.
The American Foundation for Suicide Prevention (AFSP) lists the following warning signs: talking about wanting to die or to kill oneself; looking for a way to kill oneself; talking about feeling hopeless or having no purpose; talking about feeling trapped or being in unbearable pain; talking about being a burden to others; increasing the use of alcohol or drugs; acting anxious, agitated, or reckless; sleeping too little or too much; withdrawing or feeling isolated; showing rage or talking about seeking revenge; and displaying extreme mood swings.
(Please note this is not an exhaustive list, but these signs may be indicators that a person may be in acute danger and may urgently need help.)
September is Suicide Prevention Awareness Month. While suicide prevention is important every day of the year, I encourage everyone to take some time this month to learn more about mental illness and suicide. Taking the time to increase your awareness will help reduce the stigma of mental illness and suicide and may allow you to support someone experiencing a mental health challenge.
If you or someone you know is experiencing a mental health crisis, please call or text 988 or text TALK to 741741.
You play a significant role in loving your heart by developing a healthy lifestyle that will last a lifetime. Do you know a heart beats about 2.5 billion times over the average lifespan? The heart’s never-ending workload is like a love between a mother and her daughter. A mother and daughter will have bumps during their lifespans, such as teenage rebellion, a fight for independence, and the battle to become a woman. The love for your heart can also have bumps during your lifespan, such as poor diet, lack of exercise, smoking, unlucky genes, and much more.
As human beings, we all have our favorite go-to food or foods. My mother and I love to eat chips. We need to focus on eating various healthy foods. MyPlate can show how everybody can make food choices for a healthy diet. Each food group provides energy and almost every nutrient we need. No one food group is more important than the other. For good health and proper growth, individuals need to eat various types of food every day. By eating healthy, you love your heart. My mother and I should replace the chips for fruits during the day for a healthy snack.
Exercising is an essential step in loving your heart. When I was growing up, my mother and I would clean the house on Saturday mornings. The fun thing about cleaning was listening to a favorite song while dancing in the living room. Physical activities are a great tool to help you stay active during your lifespan. A person should aim for 30 minutes of moderate physical activity each day. Young children should participate in 60 minutes of physical activity a day. In 2022, love your heart by “KEEP MOVING!” and check out the Let’s Walk Florida program at your local Extension Office.
Atherosclerosis is a condition in which your arteries narrow and harden due to the buildup of fats in the artery wall. There are chemicals found in tobacco smoke that can harm your blood cells. The chemicals can damage the function of your heart and blood vessels. When this happens, you do not love your heart, and you can risk atherosclerosis. I will say, my mother and other family members are tobacco users. Each year, over 1 million Americans quit smoking. You can use many strategies to stop using tobacco, such as going to a behavior support group, breathing exercises, healthy snacks, remembering your smoking triggers, and remembering that you are saving money. Reminder: give your heart a huge hug by stopping using tobacco.
The Love for a Mother through Heart Surgery. Photo source: Gretchen Thornton
Do you know that many types of heart disease are passed down through the “Family Tree?” Heart disease can affect the heart muscle and electrical system and cause high cholesterol levels. There is much to learn about the connection between genes and heart disease within a family. Researchers continue to learn about the outcomes of the connections between the two. Communication is an essential tool to keep your family tree healthy. My mother had a heart attack when she was 60 years old. She went to the hospital for a low oxygen level due to allergies. The doctor noticed that she had a heart attack in her past. She has a pacemaker and cardioverter-defibrillator to help with her heart rhythm now. During this stage of my life, I make sure that I schedule my yearly wellness check doctor’s appointment. Love your “Family Tree” by communicating about your health history because your family grows from the same seed.
You may think it is too early to think about heart health in children. Heart disease can start early in life. A healthy lifestyle can decrease the risk of developing cardiovascular disease later in life. A child that is living a healthy life can listen and participate in school, sleep at night, have healthy bones and muscles, increase self-esteem, and adopt a lifelong habit.
Loving your heart may not be straightforward at times. A healthy lifestyle is a day-to-day process that takes time and hard work. Loving your heart is unique because we all share the same common goal to live a healthy life. In 2022, remember to follow MyPlate.gov and eat healthily. Each day, turn the television off and exercise for at least 30 minutes. Make this year tobacco-free; learn the benefits of quitting by contacting Tobacco Free Florida for more information. Spending time with your family is an excellent time to communicate about family health history and genetics. For more information about heart health, contact your local doctor about how you can become more heart-healthy.
