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Posted on June 12, 2024

A healthy balanced breakfast @HarvardHealth #physicaltherapy

Harvard Health

@HarvardHealth

ยท

21h

Tip of the day: Include the right food categories in your breakfast. A healthy, balanced breakfast includes lean protein, whole grains, and fruit. — #HarvardHealthTipoftheDay #HarvardHealth #HealthyBreakfast #Breakfast

@USDANutrition

Posted on June 8, 2024

Tip of the Day – take short naps @HarvardHealth

Harvard Health

@HarvardHealth

ยท

24m

Shorter naps ideal: An ideal nap lasts no longer than an hour. Even a 15- to 20-minute nap can greatly improve alertness. #HarvardHealth #TipoftheDay

Posted on June 6, 2024

โ€œLowering the crib isnโ€™t so much about age, itโ€™s about your babyโ€™s abilities,โ€ says pediatricianย Laura Oโ€™Connor, MD.

Signs Itโ€™s Time To Lower Your Babyโ€™s Crib Mattress

Thereโ€™s no magical age or height โ€” itโ€™s all a matter of your babyโ€™s mobility

Funny how quickly things change when it comes to babies, right? One day itโ€™s all swaddles and burp cloths andย tummy time. Then, before you know it, theyโ€™re crawling around trying to drink out of the dogโ€™s water bowl.ย 

Babies hit new milestones faster than you can say, Thatโ€™s one for the baby book. And while youโ€™re looking for a pen, you might want to grab a screwdriver, too. Because as your baby becomes more mobile, itโ€™s a cue that itโ€™s time to lower their crib. 

โ€œLowering the crib isnโ€™t so much about age, itโ€™s about your babyโ€™s abilities,โ€ says pediatrician Laura Oโ€™Connor, MD. โ€œThe more mobile your baby gets, the lower the crib should go.โ€ 

So, if you canโ€™t plan on your calendar when the right time is, how will you know when to lower the crib mattress? Dr. Oโ€™Connor shares some tips for what to look for. 

When to lower the crib mattress 

Sure, back in the day, cribs with drop-down sides were all the rage. But theyโ€™ve been banned after they were found to result in serious injuries and even deaths. 

Most cribs these days come with high, middle and low settings for the mattress. Thatโ€™s for both parentsโ€™ comfort and babyโ€™s safety.  

Think about it: If your newbornโ€™s crib mattress was down below your knees, youโ€™d be reaching awfully low to place them in bed. And it would be just about impossible to get them back out without crawling in yourself. (Donโ€™t do that. Your crib isnโ€™t meant to hold an adultโ€™s weight.)  

On the other hand, a baby who can stand would be in danger of taking a big tumble if their mattress was only a few inches below the crib rail.  

But all those different height settings can be confusing. Youโ€™ll rest easier knowing your little tot is safe in their crib. Dr. Oโ€™Connor helps us take the guesswork out of each crib setting with this quick reference guide:  

Developmental stageSleeping arrangementApproximate age
Newborn.Bassinet or cribโ€™s highest setting.Under 4 months.
Baby who can roll over.Cribโ€™s highest setting.  4 months old.
Baby who can sit up, โ€œcommando crawlโ€ or get up on their hands and knees.Cribโ€™s middle setting.6 months old.
Baby who can stand up or pull themselves up to standing.Cribโ€™s lowest setting.9 months old.
Baby who can climb out of the crib or has outgrown the crib.Big-kid bed.Anywhere from 18 months to about 3 years old.

 
Consult your cribโ€™s instruction manual for specifics on how to lower the crib mattress. Most manufacturers provide them online if you canโ€™t find yours. Be sure to tighten all screws securely. 

Highest crib setting 

If your infant has been sleeping in a bassinet, they should be moved to a crib by the time they can roll over, Dr. Oโ€™Connor says. For many babies, that happens somewhere around 4 months old.  

But bassinets have different height and weight restrictions. Even if your little one isnโ€™t yet rolling, if theyโ€™ve reached the maximum height or weight for the bassinet, itโ€™s time to move to a crib to make sure they have the stability and protection they need. 

The highest setting on your crib is the right place for babies who canโ€™t sit up.  

โ€œInfants have so little control over their bodies, itโ€™s important for their safety, and for everyoneโ€™s comfort, if parents donโ€™t have to bend too far to lay them down or pick them up,โ€ Oโ€™Connor explains. 

Middle crib setting 

After rolling over, other mobility milestones come fast. And with babyโ€™s new moves comes another shift in crib height.  

Dr. Oโ€™Connor says you should plan to move your crib mattress to the middle height before your baby can crawl. Move the crib down when your baby can start to do any of these pre-crawling actions:  

  • Sit up on their own. 
  • Crawl โ€œcommando styleโ€ (inch forward by pulling with their arms with their bellies on the ground). 
  • Assume a crawling position, by getting up on their hands and knees. 

Many babies begin to hit these milestones around 6 months old. But they may come even earlier, so let your babyโ€™s abilities be your guide. 

Lowest crib setting 

Standing and walking are probably two of the most exciting milestones in your babyโ€™s first year. And theyโ€™re signs that itโ€™s time for the crib to be lowered for its last time. 

โ€œBy the time your baby can stand up or pull themselves up, their crib should be at its lowest setting,โ€ Dr. Oโ€™Connor notes. โ€œIf the crib mattress is too high, it becomes a big fall risk.โ€  

Some babies may start off standing by using furniture (or whateverโ€™s handy โ€ฆ say, your leg) to pull themselves up. And the rails on their crib can be perfect for pulling up.  

So, even if your baby doesnโ€™t stand up independently yet, any standing is a sign that itโ€™s time to move the crib mattress to its lowest point. 

And donโ€™t let sleep sacks or other swaddles lull you into a false sense of security. Sure, they can make standing harder. But even with a sleep sack on, your baby can try to pull themselves to standing. So, if they can get up on their own two feet without the sleep sack, itโ€™s time to make the crib at low as it goes.  

Time for a big-kid bed 

After the crib reaches its lowest point, it can stay there for a while, Dr. Oโ€™Connor says. Most toddlers should sleep in a crib until theyโ€™re at least 18 months old. Some may not need to move to a toddler bed until well after their third birthday. 

The American Academy of Pediatrics recommends toddlers move to a bed if:  

  • Theyโ€™re 35 inches tall.  
  • The crib rail is in line with the middle of their chest (at their nipples) when they stand in their crib. 
  • They climb out of the crib. 

โ€œIf your baby is climbing out of their crib or has outgrown it and causing a dangerous situation, itโ€™s time to move to a bed. If not, itโ€™s better to save the bed for a while,โ€ Dr. Oโ€™Connor advises. โ€œBeds come with a lot of autonomy and responsibility for your child, so the longer you can wait, the better for most people.โ€ 

Keep safety first   

Of course, crib height is just one part of making sure your baby has a safe sleep environment. You also want to make sure youโ€™re following these other safe sleep practices during your babyโ€™s first year:  

  • Use the firm side of the crib mattress. 
  • Keep pillows, blankets, stuffed animals and other soft items out of the crib. 
  • Donโ€™t use crib bumpers. 
  • Put your baby to sleep on their back. 
  • Donโ€™t share your bed with your baby. 

If you have any questions about crib safety or safe sleep, Dr. Oโ€™Connor says to talk with your childโ€™s healthcare provider. They can help you understand the best ways to keep your baby safe andย sleeping soundly

.ย FACEBOOKTWITTERLINKEDINPINTERESTEmail

Posted on June 4, 2024

Alcohol and Breastfeeding: Is It Safe?@ClevelandClinic

Cleveland Clinic@ClevelandClinic

You love breastfeeding your baby โ€” but sometimes a cold beer sounds tempting. Do you really have to give up alcohol entirely while youโ€™re nursing your baby?

Alcohol and Breastfeeding: Can You Have a Drink?
Breastfeeding moms can enjoy a drink โ€” hereโ€™s how to do it safely
health.clevelandclinic.org

Posted on June 2, 2024

“Walking, cycling or swimming and some form of strength training is critically important” Dr. Nathan LeBrasseur @MayoClinic #physicaltherapy

There is no magic pill to reverse the aging process. But if you want to counter the biological mechanisms that drive age-related conditions, like the accumulation of senescent cells, you will need to exercise.

Learn more: https://t.co/sBXHsxSGXP pic.twitter.com/tBQ1nhyOZI

— Mayo Clinic (@MayoClinic) January 23, 2024
Posted on June 1, 2024July 10, 2024

Recipe: Spaghetti With Fresh Tomato Sauce and Roasted Vegetables @ClevelandClinic #nutrition

Why not try your hand at making homemade tomato sauce? The freshness of the tomatoes and the smokiness of the roasted vegetables make this a great topping for spaghetti. If you donโ€™t have your own garden, use canned Roma tomatoes for a tasty dish that includes roasted mushrooms, broccoli and peppers.

Ingredients

Tomato sauce

Olive oil cooking spray
2 garlic cloves, minced
1 small carrot, minced
1 shallot, minced
4 cups peeled, seeded, and diced ripe tomatoes or one 28-ounce can no-salt-added diced tomatoes, drained
1/4 cup dry red wine
1 1/2 tablespoons balsamic vinegar
1/4 teaspoon crushed red pepper flakes, optional
1/4 cup chopped fresh basil

Pasta

1/2 pound whole wheat spaghetti
3/4 pound broccoli florets and stalks, peeled and cut into bite-size pieces
2 portobello mushrooms, halved and thinly sliced
1 red, yellow or orange bell pepper, seeded and coarsely chopped
1 1/2 tablespoons extra-virgin olive oil
1 1/2 tablespoons balsamic vinegar
Freshly grated pepper
2 tablespoons freshly grated Parmesan cheese

Directions

  1. Preheat oven to 400ยฐ F. Line a rimmed baking sheet with aluminum foil.
  2. To make the sauce, coat a large pot with cooking spray and saute the garlic, carrot and shallot over low heat until they begin to wilt, about 5 minutes. Stir in the tomatoes, wine, vinegar and red pepper flakes (if using). Cover and simmer slowly for 30 minutes.
  3. Stir in the basil and simmer for 10 minutes more. (To make a smoother sauce, cool and process in batches in either a blender or food processor.) Set aside.
  4. Place the broccoli, mushrooms and bell pepper on the prepared pan. Toss with oil and vinegar. Roast about 10 minutes until crisp or done to your taste. Sprinkle with pepper.
  5. Cook the pasta according to package directions. Drain.
  6. In a large serving bowl, toss the pasta with 2 cups tomato sauce. Top with the roasted vegetables and sprinkle with Parmesan cheese.

Nutrition information (per serving)

Makes 4 servings

Calories: 363
Total fat: 4 g
Protein: 15 g
Carbohydrate: 71 g
Dietary fiber: 4 g
Cholesterol: 0 mg
Sodium: 100 mg
Potassium: 93 mg

โ€” Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (ยฉ 2007 Broadway Books).

Posted on May 29, 2024

The โ€œlittle treesโ€ are full of fiber, folate, vitamins and more. @ClevelandClinic #broccoli

โ€œEat your broccoli,โ€ may be a familiar refrain from your childhood. Maybe you didnโ€™t love broccoli as a kid, but your parents were onto something. The โ€œlittle treesโ€ are full of fiber, folate, vitamins and more.

Broccoli is a member of the Brassica genus of plants, also known as the cabbage family. Broccoliโ€™s relatives include Brussels sprouts, cabbage, cauliflower, chard and watercress. Many Brassicas have strong flavors and mix well with meats and other vegetables.

โ€œA pile of steamed broccoli doesnโ€™t appeal to everyone,โ€ recognizes registered dietitian Beth Czerwony, RD, LD. โ€œBut broccoli is incredibly versatile and can be used in so many different dishes. Toss it in with your stir fry, chop it fresh in a salad or roast it with your baby potatoes. And with an abundance of nutrients, there are many benefits of eating broccoli.โ€

Broccoli nutrition facts

A cup of chopped raw broccoli has approximately:

  • 31ย calories.
  • 6 grams ofย carbohydrates.
  • 0 grams ofย cholesterol.
  • 0.3 grams ofย fat.
  • 2 grams ofย fiber.
  • 2.6 grams ofย protein.
  • 30 milligrams ofย sodium.
  • 1.6 grams ofย sugar.

In addition, a cup of raw broccoli offers:

  • 81 milligrams ofย vitamin Cย (90% daily value or DV).
  • 93 micrograms ofย vitamin Kย (78% DV).
  • 57 milligrams ofย folateย (11% DV).
  • 288 milligrams ofย potassiumย (6% DV).
  • 19 milligrams ofย magnesiumย (5% DV).

Source: U.S. Department of Agriculture

Broccoli benefits

Itโ€™s worth finding ways to add broccoli to your diet because itโ€™s a health-boosting dynamo. Hereโ€™s some motivation for you to get your green on: Some of the beneficial substances in broccoli are somewhat unique to the Brassica family of vegetables. Broccoli provides nutrients that may:

  • Reduce your risk of cancer.
  • Help control blood sugar.
  • Protect your gut.
  • Boost immunity.

As a superfood status, broccoli can improve your health with these five components:

1. Compounds to reduce cancer risk

โ€œBroccoli offers some powerful molecules that protect your cells from damage,โ€ says Czerwony. โ€œSome of them even destroy cancer cells.โ€

Cancer-fighting molecules in broccoli include DIM, indole-3-carbinol and sulforaphane. According to studies, they may help:

  • Detoxify certain substances that promote the growth of cancer cells, which means they donโ€™t remove the substances, but they remove the harmful effects.
  • Provideย antioxidants, which prevent cell damage that can lead to cancer.
  • Stop the growth and spread of cancer cells.
  • Support apoptosis, your bodyโ€™s process for destroying cells that could turn into cancer.

These anticancer molecules are in several of broccoliโ€™s cruciferous veggie relatives, too. These nutrients donโ€™t survive cooking or freezing. So, to get the benefits, raw broccoli is best.

โ€œSome of these compounds are even more concentrated in broccoli sprouts,โ€ notes Czerwony. โ€œYou can find broccoli sprouts in health food stores and many grocery stores. Sprouts are also easy to grow at home using a sprouting kit.โ€

2. Nutrients to help manage blood sugar

Both human and lab studies suggest compounds in broccoli may help lower blood sugar in people with Type 2 diabetes. This effect may be due to the antioxidants in broccoli, like vitamin C.

Research shows that fiber can also help with blood sugar management. At 2.5 grams of fiber per cup, broccoli is a good source of this nutrient.

3. Ligands to protect your gut

In a nonhuman study, researchers found that broccoli can help protect the lining of your small intestine. Compounds found in broccoli, called aryl hydrocarbon receptor ligands, help keep small intestine cells working well.

Why do those cells matter so much? When your small intestine lining is healthy, it only allows water and nutrients to pass through it into your bloodstream.

But when the cells of the lining are damaged, undigested food particles, bacteria and other disease-causing particles may pass through. A damaged small intestine lining can lead to infections and inflammation. It can also prevent you from absorbing the nutrients you need.

4. Vitamin C to boost immunity

Vitamin C is well-studied as an immune-boosting nutrient. When you donโ€™t have enough vitamin C, youโ€™re more likely to get infections.

The antioxidant effects of vitamin C also help your body keep free radicals under control. โ€œFree radical damage is linked to all kinds of problems, including Alzheimerโ€™s disease, autoimmune diseases, cancer, heart disease and Parkinsonโ€™s disease,โ€ says Czerwony. When you donโ€™t have enough antioxidants to neutralize free radicals, they damage your cells.

Surprising but true: Broccoli has more vitamin C than oranges. In 1 cup of the green cruciferous veggie, you get a whopping 81 milligrams of vitamin C. Thatโ€™s 90% of the daily U.S. recommended dietary allowance (RDA) for adults. (An orange has about 70 milligrams.)

5. Nutrients to help heart health

Research suggests certain bioactive compounds in broccoli may boost your heart health in a variety of ways. It may:

  • Lower triglycerides and LDL (โ€œbadโ€) cholesterol: โ€œHigh LDL can lead to fatty deposits on your artery walls, increasing your risk of artery disease, stroke and heart attack,โ€ Czerwony explains.ย Research showsย that eating broccoli can lower triglycerides, a type of fat, as well as LDL.
  • Provide fiber: According to aย review of 22 clinical trials, fiber can reduce your risk of cardiovascular andย coronary artery disease.
  • Reduce calcium buildup in blood vessels: When calcium builds up on your blood vessel walls, it increases your risk ofย heart attackย andย stroke.ย According to research, broccoli can help reduce this calcium buildup.

Is frozen broccoli healthy?

โ€œIf you want those anticancer compounds like sulforaphane, choose fresh broccoli,โ€ advises Czerwony. Freezing inactivates sulforaphane.

โ€œFrozen broccoli also loses a bit of its vitamin content. But overall, frozen broccoli is still very healthy. Itโ€™s better than not eating any broccoli because you still get a lot of the health benefits,โ€ she continues.

Need some broccoli-inspired meals? Try these easy recipes:

  • Broccoli and bean salad.
  • Charred broccoli tabbouleh salad.
  • Crunchy broccoli walnut salad.
  • Roasted broccoli.
  • Easy broccoli slaw.

Posted on May 29, 2024

How physical activity keeps your heart in good shape: @HarvardHealth #heartaware #physiotherapy










Harvard Health

@HarvardHealth
ยท
27m

Moderate-to-vigorous exercise appears to boost cardiorespiratory fitness, which quantifies how well the heart & lungs supply oxygen to the muscles. Higher CRF during midlife is linked to a lower risk of heart disease later: https://bit.ly/3rEwvXe #HarvardHealth
Posted on May 29, 2024

Get your fill of creamy smoothie goodness with a healthy heaping of crunchy, healthy toppings, including slivered almonds and chia seeds. @ClevelandClinic

Recipe: Berry Smoothie Bowl

A creamy smoothie with crunchy toppings โ€” in a bowl!

Ingredients

Smoothie base

  • 1 1/2 cups plain yogurt
  • 1 banana, frozen
  • 1/2 cup orange juice
  • 1 cup berries of your choice
  • 1 tablespoon flaxseeds
  • 1 scoop vanilla plant-based protein powder, optional

Toppings

  • 1 tablespoon slivered almonds
  • 1 teaspoon chia seeds
  • 1 tablespoon pomegranate seeds

Directions

  1. Blend all base ingredients together until smooth, adjusting for sweetness and thickness.
  2. Serve immediately in a large bowl with toppings.

Ingredient health benefits

  • Yogurt: Withย probioticsย and prebiotics to go around,ย yogurtย is a great way to show yourย stomachย some love. Yogurt is also aย complete protein, which means it has all nine essential amino acids that your body needs to function properly (but canโ€™t make on its own). And, most famously, it hasย calciumย to keep your bones happy and healthy.
  • Bananas: Most everyone knows that bananas are a great source ofย potassium, but thereโ€™sย so much moreย to this zany-looking fruit than popular knowledge conveys. Bananas also haveย magnesiumย andย vitamin B6, which help regulate blood pressure and metabolism. And they haveย fiberย to keep your gut working properly.
  • Flaxseed: This little seed really is worth the hype.ย Flaxseedย is a source ofย omega-3 fatty acidsย (omega-3s, for short), which are vital for your body to function as it should. Flaxseed also hasย fiberย and antioxidants that fight damagingย free radicalsย andย chronic inflammation.
  • Almonds: This nut may seem ordinary, but itsย benefitsย certainly arenโ€™t. Almonds are rich in calcium andย unsaturated fatsย that raise yourย โ€œgoodโ€ (HDL) cholesterol. Your brain will also thank you for theย flavonoidsย andย vitamin E.
  • Chia seeds: Another tiny seed with plenty of perks, chia seeds improve your digestion and promote the growth ofย good bacteriaย thatย keep your gut healthy. Their quirky ability toย expand in fluidย can help you stay fuller for longer when theyโ€™re in your stomach juices, which can be helpful if youโ€™re trying to lose weight.
  • Pomegranate seeds: Theseย little gemsย are as good for you as they taste. The squishy packets around the seeds contain juice thatโ€™s high inย antioxidants, which might support the health of your heart. Pomegranate juice may also have cancer-fighting abilities, but research is ongoing. Still, incorporating pomegranates into a hearty, nutritious diet wouldnโ€™t hurt!

Nutrition information (per serving)

Makes 4 servings
Serving = 3/4 cup

Calories: 160
Carbohydrate: 27 g
Sugars: 17 g
Fiber: 4 g
Saturated fat: 0.5 g
Cholesterol: 5 mg
Protein: 9 g
Sodium: 70 mg

Posted on May 26, 2024

“Slouching is a common and important health issue” says Meghan Markowski, #physio #therapeutic @HarvardHealth

Harvard Health

@HarvardHealth

ยท

21h

Slouching can cause fatigue: Slouching with your head forward and upper back rounded disrupts your spineโ€™s alignment and can cause fatigue and muscle strain. #HarvardHealth #TipoftheDay https://bit.ly/3WR4zki

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