Healthy Magazine

JANUARY 2022, 06 HEALTH HEALTH TIPS WAYS TO ROCK THOSE FASHION PIECES WITHOUT GOING OVER THE TOP RESOLUTIONS TO IMPROVE ONE’S LIFE, INCLUDING A HEALTHIER LIFESTYLE.

Healthy Researchers from the Harvard T.H. Chan lifestyle School of Public Health conducted a massive 5 keys to study of the impact of health habits on life a longer expectancy, using data from the well-known life Nurses’ Health Study (NHS) and the Health Professionals Follow-up Study (HPFS). This means that they had data on a huge number of people over a very long period of time. The NHS included over 78,000 women and followed them from 1980 to 2014. The HPFS included over 40,000 men and followed them from 1986 to 2014. This is over 120,000 participants, 34 years of data for women, and 28 years of data for men. NOMADIC  |  24

01 Healthy diet which was calculated and rated based on the reported intake of healthy foods 02 Healthy physical activity which was measured as at least 30 minutes per day of moderate to vigorous activity daily. 03 Healthy body weight defined as a normal body mass index (BMI), which is between 18.5 and 24.9. 04 Smoking well, there is no healthy amount of smoking. \"Healthy\" here meant never having smoked. 05 Moderate alcohol intake was measured as between 5 and 15 grams per day for women, and 5 to 30 grams per day for men.

Does a healthy lifestyle make a difference? As it turns out, healthy habits make a big difference. According to this analysis, people who met criteria for all five habits enjoyed significantly, impressively longer lives than those who had none: 14 years for women and 12 years for men (if they had these habits at age 50). People who had none of these habits were far more likely to die prematurely from cancer or cardiovascular disease. Study investigators also calculated life expectancy by how many of these five healthy habits people had. Just one healthy habit (and it didn’t matter which one) … just one… extended life expectancy by two years in men and women. Not surprisingly, the more healthy habits people had, the longer their lifespan. This is one of those situations where I wish I could reprint their graphs for you, because they’re so cool. (But if you’re very curious, the article is available online, and the graphs are on page 7. Check out Graph B, \"Estimated life expectancy at age 50 according to the number of low-risk factors.\")

As the authors of this study point out, in So what’s the US we tend to spend outlandishly on our (big) developing fancy drugs and other problem? treatments for diseases, rather than on trying to prevent them. This is a big There’s a lot of pushback from big industry problem. on that, of course. If we have guidelines Experts have suggested that the best and laws helping us to live healthier, big way to help people make healthy diet companies aren’t going to sell as much and lifestyle change is at the large-scale, fast food, chips, and soda. And for population level, through public health companies hell-bent on making money at efforts and policy changes. (Kind of like the cost of human life, well, that makes motorcycle helmets and seat belt them very angry. legislation…) We have made a little progress with tobacco and trans-fat legislation.

RECIPES Healthy Food Healthy foods are those that provide you HOW TO READ FOOD LABELS with the nutrients you need to sustain your body’s well-being and retain One of the most critical parts of reading energy. Water, carbohydrates, fat, your food labels is to look at the serving protein, vitamins, and minerals are the size; 160 calories may not seem like much, but that could be for only two Yield: One 12-inch Pizza little cookies. Continue reading for other factors to keep in mind when grocery key nutrients that make up a healthy, shopping for your healthy foods. Saying “zero trans fat”, “all natural”, or Prep Time: 2 hr 15 min “contains whole wheat” can trick you into thinking the product is healthy, even bTaotlaalnTcimeed: d2 ihert.30 min when its nutritional value has been Unfortunately, the food industry doesn’t stripped away after being processed. make as much of a profit on fresh foods; processed foods are where the money's at. Even big food companies have lobbied aggressively against public health plans - such as a campaign ordering the removal of junk food from schools. These junk food items, processed from crops such as corn, wheat, and soybeans, are high in calories (fillers) and lack the nutritional value your body needs. However, because they are derived from crops, it can be difficult to know if they are healthy or not, and misleading claims on labels only make things worse. 15

HEALTHY EATING PLATE Use the Healthy Eating Plate as a guide for creating healthy, balanced meals—whether served at the table or packed in a lunch box. Go for whole grains – ¼ of your plate. Whole and intact grains—whole wheat, barley, wheat berries, quinoa, oats, brown rice, and foods made with them, such as whole wheat pasta—have a milder effect on blood sugar and insulin than white bread, white rice, and other refined grains. Protein power – ¼ of your plate. Fish, poultry, beans, and nuts are all healthy, versatile protein sources—they can be mixed into salads, and pair well with vegetables on a plate. Limit red meat, and avoid processed meats such as bacon and sausage.

HEALTHY EXERCISE HOW MUCH SHOULD THE AVERAGE ADULT EXERCISE EVERY DAY? For most healthy adults, the Department of Moderate aerobic exercise includes activities Health and Human Services recommends such as brisk walking, biking, swimming and these exercise guidelines: mowing the lawn. Vigorous aerobic exercise includes activities such as running, heavy yard Aerobic activity. Get at least 150 work and aerobic dancing. Strength training can minutes of moderate aerobic activity or include use of weight machines, your own body 75 minutes of vigorous aerobic activity weight, heavy bags, resistance tubing or a week, or a combination of moderate resistance paddles in the water, or activities and vigorous activity. The guidelines such as rock climbing. suggest that you spread out this exercise during the course of a week. To provide even greater health benefit and to assist with weight loss or maintaining weight loss, at least 300 minutes a week is recommended. But even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can add up to provide health benefit. Strength training. Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

ก า ร ห ล บ ห นี ช่ ว ง ฤ ดู ร้ อ น As a general goal, aim for at least 30 And some research has found that people minutes of moderate physical activity every who've lost weight may be more likely to day. If you want to lose weight, maintain keep off the lost weight by sitting less weight loss or meet specific fitness goals, during the day. you may need to exercise more. Reducing sitting time is important, too. The Short on long chunks of time? Even brief more hours you sit each day, the higher bouts of activity offer benefits. For your risk of metabolic problems. Sitting too instance, if you can't fit in one 30-minute much can negatively impact your health and walk during the day, try a few five-minute longevity, even if you get the walks instead. Any activity is better than recommended amount of daily physical none at all. What's most important is making activity. regular physical activity part of your lifestyle.

TYPE OF Mental and physical health are HEALTH probably the two most frequently discussed types of health. With Coleslaw Mix, Sweet Spiritual, emotional, and financial Mango and Fresh Cilantro health also contribute to overall health. Medical experts have linked these to lower stress levels and improved mental and physical well- being. People with better financial health, for example, may worry less about finances and have the means to buy fresh food more regularly. Those with good spiritual health may feel a sense of calm and purpose that fuels good mental health.

PHYSICAL HEALTH A PERSON WHO HAS GOOD PHYSICAL HEALTH IS LIKELY TO HAVE BODILY FUNCTIONS AND PROCESSES WORKING AT THEIR PEAK. This is not only due not only to an This is not only due not only to an absence of disease. Regular exercise, absence of disease. Regular exercise, balanced nutrition, and adequate rest balanced nutrition, and adequate rest all contribute to good health. People all contribute to good health. People receive medical treatment to maintain receive medical treatment to maintain the balance, when necessary. the balance, when necessary. Physical well-being involves pursuing a Physical well-being involves pursuing a healthful lifestyle to decrease the risk healthful lifestyle to decrease the risk of disease. Maintaining physical fitness, of disease. Maintaining physical fitness, for example, for example,

MENTAL HEALTH According to the U.S. Department of Health & Human Services,Trusted Source mental health refers to a person’s emotional, social, and psychological well-being. Mental health is as important as physical health as part of a full, active lifestyle. It is harder to define mental health than physical health because many psychological diagnoses depend on an individual’s perception of their experience. With improvements in testing, however, doctors are now able to identify some physical signs of some types of mental illness in CT scans and genetic tests. Good mental health is not only categorized by the absence of depression, anxiety, or another disorder.

MENTAL It is important to approach “health” as a HEALTH whole, rather than as a series of separate factors. All types of health are linked, and people should aim for overall well-being and balance as the keys to good health. Physical and mental health have strong FIND OUT HOW connections. For example, if a chronic illness MENTAL HEALTH affects a person’s ability to complete their CAN AFFECT regular tasks, it may lead to depression and PHYSICAL HEALTH stress. These feelings could be due to financial HERE. problems or mobility issues. A mental illness, such as depression or anorexia, can affect body weight and overall function. PAGE FOUR| JOURNEY

HOW DO ANXIETY AND DEPRESSION AFFECT PHYSICAL HEALTH Depression and While this dualist idea has Department of Psychiatry at anxiety may be just as shaped much of modern the University of California bad for your health as science and thought, recent San Francisco, and her smoking and obesity. scientific advances show that colleague Andrea Niles, Ph.D., However, cancer does the dichotomy between the set out to examine the not correlate with mind and the body is a false effects that psychiatric these mental health one. conditions, such as conditions. These are For instance, neuroscientist depression and anxiety, may the main takeaways of Antonio Damasio famously have on a person’s physical a new study that wrote the book he entitled health. investigates the “Descartes’ error” to prove The researchers investigated physical health risks of precisely the point that our the health of more than these psychiatric brains, emotions, and 15,000 seniors over 4 years conditions. judgment are much more and published their findings intertwined than people in Health Psychology, the In the 17th century, previously believed. The journal of the American Enlightenment philosopher findings of a new study may Psychological Association. Rene Descartes posited that further contribute to this the mind and the body were latter argument. Aoife separate entities. O’Donovan, Ph.D., of the

ANXIETY AND DEPRESSION SIMILAR TO SMOKING THE STUDY LOOKED AT THE HEALTH DATA OF 15,418 RETIREES WHO WERE 68 YEARS OLD, ON AVERAGE. THE DATA CAME FROM A GOVERNMENTAL STUDY THAT USED INTERVIEWS TO ASSESS THE PARTICIPANTS’ SYMPTOMS OF ANXIETY AND DEPRESSION. The participants also answered Those living with high levels of questions about their weight, anxiety and depression were 65 smoking status, and medical percent more likely to develop a conditions they had a diagnosis heart condition, 64 percent more of. In addition, they provided likely to have a stroke, 50 information about weight percent more likely to develop recordings from hospital visits. high blood pressure, and 87 percent more likely to have Of the total number of arthritis than people who did not participants, O’Donovan and have anxiety or depression. colleagues found that 16 percent “These increased odds are had high levels of anxiety and similar to those of participants depression, 31 percent had who are smokers or are obese,” obesity, and 14 percent were says O’Donovan. “However,” she smokers. adds, “for arthritis, high anxiety and depression seem to confer higher risks than smoking and obesity.”

CANCER NOT RELATED TO ANXIETY AND STRESS “Anxiety and depression symptoms are strongly linked to poor physical Of all the conditions investigated, health, yet these conditions the scientists found that cancer continue to receive limited was the only one that did not attention in primary care settings, correlate with anxiety and compared to smoking and obesity,” depression. These findings confirm Niles says. previous studies, explain the O’Donovan adds that the findings researchers, but they run against highlight the “long-term costs of the belief that many patients untreated depression and anxiety share. […] and serve as a reminder that treating mental health conditions “Our findings are in line with a lot can save money for health systems.” of other studies showing that “To our knowledge, this is the first psychological distress is not a study that directly compared strong predictor of many types of anxiety and depression to obesity cancer,” says O’Donovan. and smoking as prospective risk factors for disease onset in long- “On top of highlighting that term studies,” says Niles. mental health matters for a whole In the United States, over 16 host of medical illnesses, it is millionTrusted Source people have important that we promote these had at least one episode of major null findings. We need to stop depression in their lives. Also, again attributing cancer diagnoses to according to the National Institute histories of stress, depression, and of Mental Health, over 19 anxiety.” percentTrusted Source of adults in Aoife O’Donovan the U.S. have had an anxiety disorder in the past year.

WHAT IS The word health refers to a state of GOOD complete emotional and physical well- being. Healthcare exists to help people HEALTH maintain this optimal state of health. According to the Centers for Disease MEDICALNEWSTODAY Control and Prevention (CDC), healthcare costs in the United States were $3.5 trillionTrusted Source in 2017. However, despite this expenditure, people in the U.S. have a lower life expectancy than people in other developed countries. This is due to a variety of factors, including access to healthcare and lifestyle choices. Good health is central to handling stress and living a longer, more active life. In this article, we explain the meaning of good health, the types of health a person needs to consider, and how to preserve good health.

PRESERVING HEALTH Chef Rodney's Famous “WELLNESS IS THE OPTIMAL Restaurant in Los Angeles STATE OF HEALTH OF INDIVIDUALS AND GROUPS. The best way to maintain health is to THERE ARE TWO FOCAL preserve it through a healthful lifestyle CONCERNS: THE REALIZATION OF rather than waiting until sickness or THE FULLEST POTENTIAL OF AN infirmity to address health problems. INDIVIDUAL PHYSICALLY, People use the name wellness to PSYCHOLOGICALLY, SOCIALLY, describe this continuous state of SPIRITUALLY, AND enhanced well-being. ECONOMICALLY, AND THE FULFILLMENT OF ONE’S ROLES The WHOTrusted Source define AND EXPECTATIONS IN THE wellness as follows: FAMILY, COMMUNITY, PLACE OF WORSHIP, AND OTHER SETTINGS.”

Wellness promotes active awareness of engaging in activities that provide and participating in measures that preserve purpose health, both as an individual and in the connecting with and caring for other community. Maintaining wellness and people optimal health is a lifelong, daily maintaining a positive outlook on life commitment. defining a value system and putting it into action Steps that can help people attain wellness The definition of peak health is highly include: individual, as are the steps a person may take to get there. Every person has different eating a balanced, nutritious diet from health goals and a variety of ways to as many natural sources as possible achieve them. engaging in at least 150 It may not be possible to avoid disease minutesTrusted Source of moderate to altogether. However, a person should do as high-intensity exercise every week, much as they can to develop resilience and according to the American Heart prepare the body and mind to deal with Association illnesses as they arise. screening for diseases that may present a risk learning to manage stress effectively 14

HEALTHY WEEKNIGHT MEALS Fresh Greens Matched with Grilled Platters Variations throughout the country. Cheese and wine are a major part of the cuisine, with many variations and Denominazione di origine controllata (DOC) (regulated appellation) laws. Coffee, specifically espresso, has become important in Italian cuisine and other western countries. \"IT'S NOT ONLY DELICIOUS, BUT IT'S A HEALTHIER OPTION FOR US ALL\" Italian cuisine has developed through centuries of social and political changes, with roots stretching to antiquity. Significant changes occurred with the discovery of the New World and the introduction of potatoes, tomatoes, bell peppers and maize, now central to the cuisine but not introduced in quantity. PAGE 07

“HEALTH IS A STATE OF COMPLETE PHYSICAL, MENTAL, AND SOCIAL WELL- BEING AND NOT MERELY THE ABSENCE OF DISEASE OR INFIRMITY.”

ISSUE 11 NOV 2019