Alcohol is a toxic, addictive drug that can be very damaging to health. Alcohol products, mainly beer, spirits and wine can be marketed without reference to alcohol in the advertising. Alcohol is consumed without restraint or regard for its health consequences.
Fuel up with protein and healthy fats for breakfast!
A meal that’s heavy in sugar and starch is no way to start your day – especially if you’re following the ketogenic diet.
These recipes from functional medicine specialist Mark Hyman, MD, are a great way for anyone — keto or not — to bring real, whole, fresh foods (including non-starchy vegetables) to your plate first thing in the morning.
If you’re stressed and sore, you may think there’s nothing you can do but take some over-the-counter pain relievers and plow through your day. But licensed massage therapist, Victoria Bodner, LMT, says you don’t have to grin and bear it.
Massage is a great tool for relaxation, pain relief, easing muscle tension and more, says Bodner. Learn more about the common types of massage and their benefits.
What is massage therapy?
Performed by a licensed massage therapist, massage therapy involves using different pressures, movements and techniques to manipulate muscles and other soft tissues in the body. With a goal of slowing down your nervous system, massage therapy can be used to release stress and tension, provide relief from symptoms, heal injuries and support wellness.
Types of massage therapy
Massages come in all shapes and sizes. Here are some of the offerings you might find on a massage therapy menu.
Swedish massage
Feeling stressed? A Swedish massage is the classic go-to for major relaxation. Swedish massage is typically a full-body massage that uses a gentle touch. It’s a good pick for people new to massages. “It can help calm your nervous system. Swedish massage is also a good avenue for encouraging a relaxed emotional state of mind which can directly impact your muscles,” says Bodner.
Deep tissue massage
Your muscles can get tight from repeated use — even from something less active like sitting, driving or hunching over your laptop. “Deep tissue massage gets into your muscles and tendons to release that tightness,” Bodner says. It’s good for people with injuries, general muscle tightness and chronic muscle pain.
Sports massage
Sports massages are similar to deep-tissue massages, but they zero in on the muscles that take a beating when you play sports or do another repetitive physical activity. “Athletes and dancers use their bodies differently than the average person,” Bodner says. “A massage therapist with experience in sports massage can get in there to break up muscle tightness and address sports injuries.”
Trigger point massage
A knot in your neck or a tight spot in your back is known as a trigger point. “A trigger point is a tiny muscle spasm or tight spot in the tissue,” Bodner explains. In a trigger-point massage, the massage therapist uses focused and direct pressure to target those spots. This increases blood flow to the areas, helping them release. This type of massage can also be helpful for people with chronic pain.
Myofascial release
The fascia is a web of connective tissue under the skin. “It supports the muscles and allows us to move freely,” Bodner explains. When you get a myofascial release, your massage therapist will knead and stretch the muscles and fascia to work out tension and tightness. “It’s a form of deep stretching often used together with other therapeutic massage techniques,” she says. “It’s great for opening up tightness in your neck, shoulders and your upper and lower back.”
Lymphatic massage
Lymphatic fluid has several important functions, including maintaining fluid levels and removing waste products from the body. Lymphatic massage uses a gentle touch to help lymphatic fluid flow more freely through the body. “Lymphatic massage is great for people with inflammation — including people with illnesses like arthritis, as well as people who have had mastectomies, which often involve removing the lymph nodes,” Bodner says.
Prenatal massage
Prenatal massages are great for helping moms-to-be relax and can help address the aches and pains of growing a baby. “Prenatal massages are wonderful for taking pressure off the hips and can help with swelling in the feet and legs,” Bodner says. “And when mom is relaxed and feeling well, the baby benefits, too.”
Health benefits of massage
Massage therapy may be beneficial for anyone but has been noted to help those who various conditions like cancer, heart disease, stomach problems and fibromyalgia. You should make sure you talk to your therapist about any medical issues prior to your first session. Here are some of the benefits of massage therapy.
Reduces stress and anxiety
That feeling of calm after a massage can aid in reducing stress and anxiety, a study found. Your body has two nervous systems: a sympathetic nervous system that drives your “fight or flight” response in stressful situations and a parasympathetic nervous system that focuses on routine and day-to-day operations that lead to relaxation and rest. A massage is thought to increase your parasympathetic response, which can decrease feelings of anxiety.
Improves sleep
Getting a massage can decrease cortisol (a stress hormone) and increase levels of serotonin and dopamine, neurotransmitters known to stabilize your mood. Studies have shown that massage therapy is beneficial for those who have insomnia related to menopause and congestive heart failure.
Lessens pain and muscle tension
A variety of studies have looked into how massage may help lessen pain like acute back pain, neck pain, headaches and knee pain. The results show that relief may be short-term, rather than long-term and in some cases receiving a 60-minute massage multiple times per week had better results than fewer or shorter massages.
Improves immune function
Can a massage boost your immune system? A study suggests that regular massages increase your body’s level of white blood cells, which work to combat viruses.
Relieves constipation
A study shows that for those dealing with constipation after surgery, an abdominal massage may help with bowel movements.
Lessens fibromyalgia symptoms
From sleep, memory and mood, studies have shown that using massage over the course of five weeks may improve symptoms of fibromyalgia, a chronic illness that causes muscle and joint pain and fatigue.
Relieves cancer pain
For people undergoing cancer treatments, the physical and emotional toll is great. Many have turned to massage to help lessen cancer pain, increase relaxation and improve quality of life. There have been a variety of studies, some that say massage therapy doesn’t improve cancer pain and others that show a positive impact.
Who should try massage therapy?
Many of us can benefit from a massage — it’s a great way to improve wellness, help with pain and more. If you have a medical condition, you should check with your doctor and have a conversation with your massage therapist. For those who are pregnant, a prenatal massage can help alleviate pain and swelling.
“There are so many good reasons to see a massage therapist,” Bodner says.
Not sure what type of massage is right for you? You don’t have to zero in on the perfect massage before booking an appointment. In fact, massage therapists often mix and match techniques to address your unique concerns.
“The different types of massage aren’t exclusive from one another,” Bodner says. “A massage therapist uses a combination of techniques to help you relax, get rid of tight muscles and address other concerns.”
Muscles in your body are a use-or-lose proposition. You need to use them to keep them strong!
You may not realize it, but we all start losing 1 percent of muscle mass each year after age 30. That’s why your diet in later years should not look the same as it did when you were younger, says endocrinologist Susan Williams, MD.
Skipping breakfast, eating fast food and being inactive in your 20s and early 30s might not hurt your health in the short term. However, poor nutrition and lifestyle habits take their toll over time.
People who embrace good habits early on really get ahead of the game, Dr. Williams says. But it’s never too late to start eating better and taking better care of your body.
Whether you’re 30 or 50, Dr. Williams offers three important tips to get started in eating right when you are thinking about your long-term health.
A roller coaster of weight gain and loss can change your body composition and leave you with more fat mass and less lean muscle mass.
2. Eat three balanced meals a day
You also want to limit your snacks in between. The word “balanced” is especially important because eating a wide variety of foods will help you prevent nutritional deficiencies.
Dr. Williams suggests this simple shopping list:
Lean proteins. Choose chicken, white fish, oily fish like salmon, eggs, tuna fish and red meat (less frequently than other protein).
Whole grains. This includes multigrain breads, and long-cooking rice or oats.
Veggies. Go for fresh or fresh frozen. Choose what’s in season and enjoy a variety to get the vitamins and minerals your body needs.
Fruit. Fresh fruit is best, followed by frozen. Canned fruit can be OK, but choose options in light syrup or water. Check the label and avoid added sugar.
Dairy. Choose milk, yogurts, cheeses and cottage cheese that are low-fat or fat-free.
Steer clear of cookies, cakes, pies, ice creams, juices and rich desserts. If that sounds like no fun, Dr. Williams advises treating these foods as treats. Save them for dining out or special occasions, but don’t make them part of your daily diet.
Eating protein and being physically active are equal partners in the quest for maximum health, Dr. Williams says. Muscles are made of protein, but simply eating protein is not enough to save them.
“Muscles in your body are a use-or-lose proposition,” she says. “You need to use them to keep them strong.”
Can’t carve out time for the gym? Try this daily routine:
After dinner, spend 10 minutes with stretch bands or light weights.
Even a half hour of physical activity can make a world of difference, especially if you make it a habit in your 30s. “Don’t let your weight creep up while your muscle mass creeps down over your 30s and 40s,” Dr. Williams says. The longer you wait, the harder it will be to get started — and the more muscle you will have already lost.
Swap regular fries for these delicious, and nutritious, potato wedges
These crispy sweet potato wedges come out Cajun spicy and sweet. Don’t tell anyone but they’re also really healthy. They’re loaded with antioxidants and phytonutrients and are a great source of beta-carotene. Another plus? As complex carbs, they digest slowly and raise blood sugars gradually — keeping you from a spike and drop-off.
Ingredients
2 sweet potatoes, cut into wedges (about 8 wedges per potato)
1 tablespoon olive oil
2 tablespoons Cajun seasoning
Directions
Preheat oven to 425 F.
In a large mixing bowl, combine the sweet potatoes, oil and Cajun seasoning. Mix well to evenly coat wedges.
Spread the wedges in a single layer on one (or two, if needed) ungreased baking sheets.
Bake for 30 minutes or until crispy and brown on one side.
Flip fries over and bake for another 30 minutes or until the wedges are crispy on the outside and tender inside.
Ingredient health benefits
Sweet potatoes: These root veggies are beloved the world over for their flavor and versatility. But did you know there’s more to sweet potatoes than … well, just being sweet? They’re also packed with essential vitamins and minerals like vitamin B6, vitamin C, vitamin A and potassium. These nutrients help support many aspects of your overall health, including your immune system, metabolism, blood pressure and vision. Sweet potatoes also have carbohydrates and fiber to fuel your cells and promote healthy digestion.
Olive oil: This cooking oil is one of those ingredients that’s actually worth the hype. Olive oil is full of unsaturated fats and polyphenols. These compounds support your heart and fight inflammation that can harm your cells. Vitamin E and vitamin K, also known as fat-soluble vitamins, maintain radiant skin and strong bones. Olive oil also elevates your good “HDL” cholesterol while lowering your “bad” (LDL) cholesterol. And powerful antioxidants suppress free radicals, damaging little particles that harm your cells in ways that can lead to cancer. While all olive oil has these benefits, extra virgin olive oil (EVOO) is the highest quality, so don’t hesitate to pick some up if it fits within your budget!
Go inside the operating room for open-heart surgery. Dr. Eric Roselli gives us a behind-the-scenes look at a complex procedure. pic.twitter.com/YAqVrVclyQ
These tropical #fruits deserve a place on your shopping list at least once in a while. Try these suggestions when you’re craving something sweet for a snack or after dinner. https://bit.ly/3fUfqEq#HarvardHealth
Tropical fruits are those native to warm, tropical climates and include everyday favorites such as bananas and oranges. Here, we’re highlighting a few slightly more exotic choices that deserve a place on your shopping list at least once in a while. Try these suggestions when you’re craving something sweet for a snack or after dinner.
Pineapple. Sure, canned pineapple is convenient, but the flavor of a fresh pineapple is far more vibrant. Try pineapple chunks tossed with chopped fresh mint.
Mango. The pale orange, creamy flesh of ripe mango has a sweet, slightly spicy or pine-like flavor, according to some people. To serve, slice the mango close to the pit, then score the flesh crosswise, as shown above. If you like spicy food, sprinkle with a little chili powder.
Papaya. These large, pear-shaped fruits have reddish-orange flesh with a flavor akin to a melon with a faint floral quality. If you like, you can eat the black seeds, which have a peppery bite. Scoop the flesh out with a melon baller or spoon. A squeeze of fresh lime juice helps temper the sweetness.
Only 130 calories per serving, this dessert deserves your attention
These delicious chocolate soufflés are perfect to share with someone you love. With rich chocolate flavor, strawberries, cinnamon and even a little Cognac, they’re only 130 calories per serving.
Ingredients
1 1/2 teaspoons oil-based butter spread
1/4 cup plus 1 teaspoon sugar
1 tablespoon ground toasted almonds
3 tablespoons plus 1 teaspoon good-quality cocoa
4 large egg whites, at room temperature
1 tablespoon Cognac
1/2 teaspoon ground cinnamon
1 teaspoon confectioners’ sugar
12 strawberries, thinly sliced
Directions
Preheat the oven to 375 F. Grease/flour 6-ounce soufflé cups with the butter spread.
Mix 1 teaspoon of the sugar with the almonds and 1 teaspoon of the cocoa. Coat the insides and bottom of the soufflé cups, tapping the sides to make sure they’re coated.
Heat 2 tablespoons water with the remaining sugar in a nonstick small pot. Bring to a simmer and cook until the mixture becomes thick, about 3 minutes. Don’t allow the syrup to color. Brush down the sugar crystals on the sides of the pot with a wet pastry brush as the syrup thickens. It will be quite hot so be careful.
While the sugar and water are simmering, beat the egg whites until stiff in the bowl of an electric mixer. While continuing to beat, slowly and carefully pour the hot sugar syrup into the egg whites. Add the 3 tablespoons cocoa, the Cognac and cinnamon.
Spoon the mixture into the soufflé cups, tapping each cup to make sure there aren’t any bubbles. Bake for 10 minutes, or until the soufflés are puffed and set. Immediately place the soufflés on dessert plates. Sift the confectioners’ sugar over the tops and decorate each plate with 3 strawberries. Serve immediately.
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.
Q: How does breaking a sweat boost immunity?
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.
Q: How much exercise do you need?
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.
Q: What types of exercise are most helpful?
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.
Q: Can too much exercise set your immune system back?
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.
Q: Can exercise make an illness worse?
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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