Health is Wealth
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In every political party, it’s likely that there is a doctor and a scientist. These professionals should take responsibility for explaining the science behind the link between alcohol and cancer.
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To minimize the risk of cancer, it’s recommended to limit alcohol consumption or avoid it altogether. #AlcoholAndCancer
Some have called bananas “nature’s perfect snack,” and it’s easy to see why. The curvy yellow fruits come conveniently packaged, travel well in a lunch bag or purse and are incredibly versatile. They make a great smoothie mixer or a tasty topper on cereal or oatmeal and even have their very own category of (delicious!) muffins and bread.
“Absolutely,” says registered dietitian Elyse Homan, RD, LD. “They’re full of nutrients and easy on the gut. Very few people have problems digesting bananas.”
So, what are you eating when you peel and enjoy? A medium-sized ripe banana contains:
From vitamins to minerals to fiber, bananas are good for you, with lots of nutrition to offer. Plus, they’re easy to digest, reiterates Homan. Here’s a breakdown of banana’s most notable nutritional benefits:
With 3 grams (g) of fiber, a banana supplies nearly 10% of what you need in a day, based on a 2,000-calorie daily diet, according to the U.S. Department of Agriculture (USDA) dietary guidelines.
You hear “fiber” and probably automatically think of digestion. It’s true — fiber is great for your gut. It helps keep things moving in your intestines, and most of us probably need to eat more.
But fiber also impacts your health in other ways. Researchers who looked at data from nearly 200 studies found that people who ate 25 to 29 g of fiber a day had up to a 30% decreased risk of:
Vitamin C (ascorbic acid) is a nutrient that helps your body absorb iron and boosts your immune system’s ability to fight illness. Adults need 75 to 90 milligrams (mg) per day. A banana delivers about 10 mg of vitamin C.
Vitamin C is one of many antioxidants you can get from food. Antioxidants are important because they cancel out free radicals in your body. Free radicals can build up and damage your cells, leading to disease. But antioxidants like vitamin C keep free radicals in check.
Your body needs vitamin B6 for:
“One banana will give you one-quarter to one-third of the vitamin B6 you need in a day,” says Homan.
The USDA recommended daily intake of potassium for adults is 4,700 to 5,000 mg. A banana supplies you with about 422 mg, or a little less than 10% of what you need per day.
Potassium, a mineral, does a lot for your body. It’s essential for the proper function of your:
Getting enough potassium also keeps your blood pressure in a healthy range. Potassium, which lowers blood pressure, balances out sodium, which raises blood pressure.
Homan says potassium also benefits your vascular system — the network of blood vessels and lymph vessels that run through your body’s tissues and organs — and reduces your risk of:
A single medium-sized banana offers about 32 mg of the mineral magnesium, which fulfills around 8% to 10% of your daily magnesium requirement.
Magnesium is involved in many processes in your body, including:
Green, or unripe, bananas are high in resistant starch. “Your body can’t digest resistant starch,” notes Homan. “Instead, it’s a prebiotic that promotes the growth of good bacteria in your colon.” Prebiotics improve digestive health and can be helpful if you’re experiencing diarrhea.
“I often hear patients say they avoid bananas since they’ve heard the fruit is too high in sugar,” says Homan. As bananas ripen, much of the resistant starch changes to sugar. But the health benefits of antioxidants and fiber outweigh the naturally occurring sugar. For those worried about blood sugar levels, pair bananas with a protein source such as peanut butter or a cheese stick for better control.
A small word of warning about unripe bananas: “If you’re not used to eating resistant starch, start slowly to let your body get used to it. Some people can experience constipation, gas and bloating at first,” adds Homan.
Another plus of this fruit? In addition to all the health benefits of bananas, they’re less expensive than many other fruits.
Ironically, not every pear is “pear-shaped.” One variety, Asian pears, is actually shaped like an apple. But no matter their shape, all pears are rich in disease-fighting nutrients.
“Pears are so healthy, and most people tolerate them very well,” says registered dietitian Beth Czerwony, RD, LD. “They’re terrific for your digestion and have other impressive health benefits. They’re a perfect snack if you’re craving something sweet.”
Pears are members of the Rosaceae plant family, along with apples, apricots, cherries, peaches and several other fruits and berries. Pears can range in texture, color, crispness, juiciness and sweetness. Common varieties you may find in the grocery store include:
Are pears good for you? Absolutely. Pears are a great source of antioxidants, fiber, potassium and vitamin C. But they’re not just full of nutrients — they also may lower your risk of some diseases. Here are five ways pears boost your health.
Like most fruit, pears are a source of good nutrition. One medium pear has approximately:
A medium pear also gives you:
Nobody enjoys the dreaded crash that happens after sugary foods spike your blood glucose. Steady blood sugar means a steady supply of energy, which is healthier for your body. Blood sugar management is even more important if you have diabetes.
Czerwony says pears may help stabilize blood sugar and even reduce your risk of Type 2 diabetes. How? Fiber, for starters. A medium pear offers nearly one-quarter of the fiber you need in a day. Fiber helps keep blood sugar steadier by slowing your body’s absorption of sugar.
Pears also contain anthocyanin, an antioxidant. An observational study suggests a link between eating anthocyanin-rich foods and a lower risk of Type 2 diabetes.
Another study showed that eating pears could significantly lower your odds of developing Type 2 diabetes. For each serving of pears eaten per week, researchers found a 3% lower risk of Type 2 diabetes.
In addition, pears are a low-glycemic food, which means they won’t spike your blood sugar like sugary foods and some fruits can.
Fiber adds bulk to and softens your stool, which helps things move along in your gut. Lots of foods contain fiber, but pears are a particularly excellent source.
A single pear contains 6 grams of fiber (more than 20% of what an adult needs in a day). And pectin, a type of fiber in pears, has some specific benefits. Pectin is a soluble fiber known to help:
To reap the fibrous benefit of pears, don’t skip the skin. “Pear skin contains a significant amount of the fruit’s total fiber content,” notes Czerwony.
Inflammation happens when your immune system tries to protect you from something — an infection, a toxin or some other offender. Some temporary inflammation is actually a healthy response to these things. But when inflammation hangs around, it can contribute to diseases such as Alzheimer’s, asthma, cancer and Type 2 diabetes.
Antioxidants are nutrients that can prevent some of the cell damage that leads to inflammation. Pears are rich in powerful types of antioxidants called flavonoids.
Research shows that flavonoids can reduce inflammation and lower the risk of:
Pears are an excellent part of a heart-healthy diet. Nutrients in pears that can benefit your heart include:
In addition, a study examining the effects of fruit and vegetable consumption suggests eating pears lowers your risk of stroke. And one large clinical trial showed a link between eating pears and a lower risk of dying from heart disease.
“In general, fresh fruits are best because they have the highest amount of nutrients,” explains Czerwony. “Frozen is usually a close second to fresh. The heat of canning, though, can break down certain nutrients.”
But don’t avoid canned pears completely. They’re still good for you. She advises looking for pears in water rather than syrup, which adds unneeded sugar.
“You might be surprised by what you can do with fresh pears,” she adds. “Think of how you use apples — sliced raw, in pies or baked — and you can do all those things with pears.”
Try making this poached pear dessert, include pears in your stuffing or make some interesting salads with pears.
Add more exercise into your day: While you watch a show, use the commercial breaks to do a plank, march in place, or stretch. #HarvardHealth #TipoftheDay https://bit.ly/41Xbvis
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Dark chocolate has been shown to improve mood and brain function. Antioxidants in the cocoa can help protect cells, lower blood pressure, and improve blood flow. https://wb.md/2FaMSUX
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Protein in Greek yogurt: Greek yogurt is a protein powerhouse. It has almost twice the protein of traditional yogurts and provides the same gut-friendly bacteria. #HarvardHealth
We all want to protect our kids whether it be from falls, bumps and bruises — or avoidable infections and diseases. To help your child avoid illness, it’s important to encourage good habits and take steps to boost their immune system from an early age.
“Most of what makes a child’s immune system strong is common sense,” says pediatrician Adriane Lioudis, MD. If you keep these five tips in mind, you’ll stack the deck in your child’s favor for a healthier life.
While it’s a very personal decision (that isn’t always possible), if you are able to exclusively breastfeed your child for at least six months, it may have benefits. Some research shows that breastfeeding your child might possibly reduce allergies, Dr. Lioudis says.
Eighty percent of infections are spread by touch. Teach your little one to take the time to wash their hands after sneezing, coughing and going to the bathroom. Washing hands with warm water and soap for at least 20 seconds can remove bacteria and viruses and can reduce the chance of lung infections by up to 45%.
Follow your pediatrician’s advice when it comes to the childhood vaccination schedule. Immunizations start in infancy and continue to adulthood and prevent measles, mumps, chickenpox, rotavirus and other infections.
“Get the flu shot for your child yearly, as well,” Dr. Lioudis says. This is particularly important for children with asthma and other chronic health conditions.
Also, if your family will be traveling internationally, it’s important to seek advice from your child’s healthcare provider about any needed vaccinations.
To maximize immunity, children must get enough sleep.
Sleep requirements for each night vary by age:
Not getting enough sleep limits the body’s ability to produce proteins called cytokines that help fight infection and reduce inflammation.
A healthy diet is also important for your child’s immune system.
Dr. Lioudis recommends encouraging your child to “eat the rainbow” when it comes to fruits and vegetables. A good selection of whole grains should be part of their diet as well. Keep processed foods to a minimum. Proper food choices can help ensure that your child gets enough vitamins — such as vitamin A and E. These vitamins are needed to maintain good health and a strong immune system.
“Even if you follow these tips, your child might still get between seven and 11 colds each year,” says Dr. Lioudis. She adds that you can expect each one to last up to two weeks.
Also, keep in mind that some things billed as common “remedies” aren’t effective in boosting immunity. For example, there’s no definitive proof that large amounts of vitamin C or echinacea help prevent colds or shorten them, she says.
However, if your child has a compromised immune system, work closely with your pediatrician to find ways to improve his or her immunity. Each child needs a personalized approach because their individual immune system varies, Dr. Lioudis says.
“There’s generally a different protocol with immunocompromised children. There are some vaccines we have to add in on top of what most children have, but it’s something that we must determine on a case-by-case basis.
May 28, 2024/Pregnancy & Childbirth
Recommendations encourage breast milk exclusively for baby’s first six months and continuing to provide human milk until age 2 and beyond
How and what you feed your baby is probably one of the most basic — and yet deeply personal — decisions you’ll face when you become a parent.
You’ll hear things like “breast is best.” As in, breastfeeding (chestfeeding) is the absolute best way to nourish your baby.
And then you’ll hear the retort, “fed is best.” Meaning breast milk (human milk) and formula are both fine. As long as your baby is getting nutrients in their belly, all is well.
Then come the opinions on how long you should breastfeed. (You’re still breastfeeding? You gave up on nursing already? You fed your baby formula?)
It can feel like there’s no right way to do it. And there’s some truth to that.
Because what works for one family may not be feasible for another. But that’s OK.
Breast milk can provide certain benefits that formula can’t mimic. But breastfeeding, especially for long periods of time, might not work for everyone. Or you may have been given the impression that you’ve continued providing human milk long after others think you “should.”
No one should feel guilt, shame or otherwise crummy about how they feed their baby. Let’s face it, mom guilt is tough enough as it is.
So, we talked with board-certified breastfeeding medicine physician Heidi Szugye, DO, about breastfeeding recommendations.
Science shows that if you can give your baby human milk (either your own or a donor’s), it has its benefits. And the longer, the better, experts recommend.
The American Academy of Pediatrics (AAP) and the World Health Organization (WHO) share these recommendations for breastfeeding duration:
Previous recommendations called for providing breast milk until age 1. But these newer guidelines (implemented in 2022) are based on the understanding that human milk has benefits that continue long after baby’s first birthday. And they help to remove stigmas associated with people who choose to extend breastfeeding into toddlerhood.
“These recommendations are a call to action for everyone, and that includes hospitals, pediatricians and all physicians that are taking care of families,” Dr. Szugye states. “We want to make sure our practices and policies are set up to support people who choose to breastfeed beyond the first year of their child’s life.”
Think of the guidelines as the best-case scenario. If it works for you, your family, your child, your body and your life to breastfeed for two years or longer, you’re doing a great thing. And there’s no reason to stop until you and your child are ready.
If it doesn’t work for you, that’s OK, too. Your worth as a parent and your love for your child can’t be measured in ounces of milk.
The recommendations are based on research showing that human milk has some big benefits. And those perks continue for as long as you continue to supply it.
“Breastfeeding offers tremendous benefits — from custom-made nutrition and increased immunity to protecting you against some forms of cancer. And those benefits don’t go away as your baby ages,” Dr. Szugye shares. “We have more and more data supporting that there are benefits to breastfeeding for more than one year when possible.”
Breastfeeding can offer both you and your baby some big benefits:
| Benefits for lactating parents | Benefits for baby |
|---|---|
| Lower risk of developing conditions like Type 2 diabetes, high blood pressure, cardiovascular disease, breast cancer and ovarian cancer. | Decreased risk for ear infections, respiratory infections, gastrointestinal illnesses, SIDS, leukemia, diabetes, obesity, asthma and eczema. |
“There are a lot of immunologic factors and components to human milk,” Dr. Szugye says. “One big advantage to human milk is that you pass antibodies to the baby. So, if you’re exposed to a respiratory illness or GI illness, those antibodies are passed on to the baby and then that makes them less likely to get sick. And if they do get sick, it’s less severe. It’s almost like a built-in immunity.”
Some people can make enough milk to breastfeed for as long as they and their babies choose. But some don’t. At least not without taking some steps to keep it up.
If you suspect your supply is dwindling as your child gets older, there are ways to help promote more milk production if you want.
“Many people notice their supply drop and mistakenly assume it won’t return,” Dr. Szugye notes. “But if you want to continue to breastfeed, there are options that could help.”
If a supply boost is in order, you can try:
If two or more years of breastfeeding seems daunting, remember that you have options.
For starters, giving your child human milk doesn’t always mean latching them to your breast and nursing. That’s just one way to do it. Pumping milk and putting it in a bottle, cup or spoon are also options.
And you may find that a donor bank could be a route to explore if you don’t lactate or if you have concerns about a low milk supply. Donor milk is pasteurized, screened for drugs, medications and infections, and tested for bacterial contamination before it’s stored and made available for purchase.
“Reach out to your pediatrician or women’s healthcare provider if you’re interested in obtaining donor milk. You may need a prescription from a healthcare provider,” Dr. Szugye suggests.
Remember, too, that any amount of human milk can be a benefit. If keeping up with your baby’s breastfeeding demands becomes too high a burden, there are alternatives.
Some parents may find that supplementing with formula (or other foods and milk after baby turns 1) can help give your child some human milk, while keeping up with their nutritional needs — and not burning yourself out in the process.
“It’s not an all-or-nothing thing,” Dr. Szugye reassures. “Any amount of human milk you can give is a benefit. If it doesn’t work for you to constantly supply human milk, that’s OK. We’re all just doing our best.”
If breastfeeding is going well for both you and your child, there’s no reason to give it up until you’re both ready to.
Feeding a baby is tough work, no matter how you do it. And chances are, you’re doing a fantastic job.
You know exercise builds muscles, strengthens bones, keeps your heart healthy and your mind sharp. But it also does something that you might not think much about: It helps keep your immune system — your internal defenses against infection — in tip-top shape.
If you take time for some physical exertion each day, it helps get your body ready to attack bacteria, viruses and toxins that can sneak in and make you sick.
But how much exercise is effective? Do too little or too much, and it won’t have the best effect on your immune system.
Clinical immunologist Leonard Calabrese, DO, answers common questions about how exercise can impact your immunity and how to use your workouts to shut out a world of would-be invaders.
A: If you exercise moderately on a regular basis, it tunes up the immune system in many ways. It enhances your broad-based defenses against viral infections, such as those causing upper respiratory infections.
Working out regularly also reduces the risk of many chronic diseases such as cardiovascular, respiratory illnesses and metabolic diseases, such as type 2 diabetes.
A: Fortunately, you don’t have to push yourself to the limit to rev up your immune system. In fact, your immune system needs less of a workout than you get with your average cardio routine.
Focus on getting 20-30 minutes of moderate exercise, five days a week, and your immune system will thank you.
A: Moderate exercises, including biking or walking briskly in your neighborhood, are good ways to get your blood flowing. Swimming is also a good option for non-weight-bearing exercise for your joints.
Also try mind-body exercises such as Tai-Chi, Qi Gong and yoga, which are all options that help keep your joints flexible. These exercises also reduce chronic stress, which in itself is a powerful immune booster. These exercises can also help alleviate osteoarthritis and fibromyalgia symptoms.
A: Yes, though, the level to which it can slow your system down is still up for debate.
Research shows that exercising for more than 1.5 hours without refueling your body or giving it enough time to recover suppresses your immune responses for up to a few days. During that time, your cortisol levels rise, your white blood cell count drops and you’re more likely to develop a respiratory infection.
This problem usually affects elite athletes, such as marathon runners, most.
On the flip side, staying sedentary also increases your risk of infection, inflammation and chronic disease.
A: Yes, it can. This is a complex issue, but I like to tell my patients to do a “neck check.” If your symptoms are mostly of a mild cold without fever or lower respiratory symptoms, such as a productive cough, wheezing or shortness of breath, mild exercise can actually reduce congestion and may make you feel better.
If your symptoms are primarily in your lungs or you have a significant fever its better to rest until things settle down. Regardless, good hydration is important.
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