January 2021 - Lake Country Medical Concierge

A Greener, Healthier Mediterranean Diet

January 27, 2021/in Blog /by lakecountry

New research indicates a “green” version of the Mediterranean diet may provide increased health benefits compared to the standard version of the diet.^[1]

The traditional Mediterranean diet, long promoted for its healthfulness, stresses eating vegetables, fruits, fish and whole grains while avoiding highly-processed and sugary foods. It includes a small amount of poultry and red meat as well. The green Mediterranean diet allows even less poultry and red meat — instead opting for plant-based protein sources such as nuts, shakes and green tea.^[1]

Greener Diet, Greater Benefits

In a six-month study of 294 participants with obesity, international researchers compared the health benefits the standard Mediterranean diet against the green version — both diets were paired with physical activity.^[1] The researchers’ data showed the green version provided superior benefits, especially for cardiovascular health.

Compared to the standard Mediterranean diet, the green variant enabled a healthier ratio of “bad” LDL cholesterol to “good” HDL cholesterol.^[1] The green diet also facilitated lower resting blood pressure and decreased risk of insulin resistance. Overall, participants on the green Mediterranean diet had a lower 10-year risk of cardiovascular disease than those on the standard version.

Though both Mediterranean diet types provided similar amounts of weight loss, the green diet allowed male participants to reduce their waist size more than those following the standard diet.^[1] Interestingly, female participants didn’t experience the same difference in waist size reduction between the two diets.

Both Mediterranean diet types produced healthier results than a basic, non-Mediterranean diet, the study found.^[1]

Trying the Green Mediterranean Diet

The green Mediterranean diet is an attractive path to a healthier lifestyle. So, how can you try this new version a classic diet?

First, familiarize yourself with the basic outline of a Mediterranean diet — the American Heart Association provides an excellent list of common guidelines.^[2] To make your diet “green,” further limit your consumption of poultry and red meat and substitute them with plant-based protein sources.^[1][3]

It’s very helpful to plan your day-to-day meals to ensure each of them matches your diet well. You can plan your meals in a notebook, write them on a calendar, or try digital solutions such as apps.

Finally, diet alone isn’t enough to maintain good health. It’s important to stay physically active. Your physical activity needs depend on your age and other factors. The Centers for Disease Control (CDC) offers a handy guide to staying active at any age.^[4]

As always, it’s very important to talk with your doctor before trying a new diet and exercise plan; you should make sure any changes are safe for you.

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More Exercise Equals More Cardiovascular Benefits

January 20, 2021/in Blog /by lakecountry

More Exercise Equals More Cardiovascular Benefits

A new study suggests increased exercise consistently leads to better heart health. The study, conducted by the University of Oxford, found that even people who already exercise regularly can enjoy greater cardiovascular benefits by exercising more.^[1]

The study analyzed data collected from accelerometers worn by 90,211 participants; one week of data was analyzed from each participant.^[1] Researchers used the data to determine each participant’s physical activity level and, from there, correlated their physical activity with their cardiovascular health.

According to the study, people with high amounts of physical activity have roughly half the risk of cardiovascular disease compared with those with low amounts of physical activity.^[1] While participants with the most exercise enjoyed the greatest benefits, any amount of regular exercise resulted in better cardiovascular health. Vigorous exercise corresponded with the best cardiovascular benefits, though moderate exercise also provided considerable benefits.

Regular exercise has long been promoted for its positive cardiovascular effects, and the Oxford University study further confirms those effects. Yet, just one in three American adults receives the recommended amount of physical activity each week, according to the U.S. Department of Health and Human Services.^[2] So, how can we get more cardiovascular exercise?

Exercise Made Easy

The National Institutes of Health (NIH) recommends some excellent exercises that will specifically target your heart health.^[3] Rigorous movements such as jogging, dancing, bicycling and swimming can help you reap the rewards of exercise. Everyday activities such as walking and gardening can be beneficial, too.

Muscle-strengthening exercises, such as weight lifting and pushups, also can improve your cardio health despite not being as specifically targeted to your cardiovascular system.^[3]

Choose the level of exercise intensity that works for you. Light exercise requires almost no effort, whereas moderate-intensity exercise will push your body to work noticeably harder than usual. Vigorous exercise will force your body closer to its limits.

In order to exercise safely, it’s important to know your target heart rate — which varies by age — for each level of intensity. You can visit the Centers of Disease Control Website (CDC) for a handy guide to determining your target heart rate.^[4] And, as always, consult with your doctor about how you can best maintain a safe, healthy exercise routine.

Stay Active, Stay Healthy

No matter what exercise you choose, it’s important to avoid a sedentary lifestyle as much as possible. Indeed, regular inactivity increases your risk of obesity, diabetes, cardiovascular disease, deep-vein thrombosis, and metabolic syndrome, according to Harvard Medical School.^[5] So, stay active and give your cardiovascular system — and your body in general — the care it deserves!

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COVID-19: The Sleep Connection

January 13, 2021/in Blog /by lakecountry

COVID-19 could have important links to sleep. A new article from The Atlantic details how COVID-19 affects sleep patterns — and how better sleep could lessen the severity of the virus and potentially prevent it.^[1]

Long-Term Insomnia

COVID-19 survivors have reported, among other persistent symptoms, long-term insomnia.^[2]While researchers are still investigating how infection could cause ongoing insomnia, a leading hypothesis blames inflammation.^[1]Researchers speculate inflammation from COVID-19 may disrupt the nervous system’s communications pathways and, thus, interfere with the body’s ability to fall asleep. Sleep deprivation prevents the body from “cleaning out” the pathways of the nervous system, which would reduce inflammation. This prompts a vicious cycle: inflammation causes insomnia, which worsens inflammation — which causes further insomnia. The result is a protracted affliction with sleeplessness.

Infection Prevention

As COVID-19’s connection to long-term insomnia undergoes further study, research suggests good sleep patterns may be key to lessening the severity of COVID-19 — or preventing infection altogether.

Melatonin, the hormone that controls our sleep cycle, may help prevent COVID-19. Research shows people taking melatonin have a much lower risk of COVID-19 infection.^[3]In addition, intubated COVID-19 patients have higher survival rates when receiving melatonin.^[4]Already, research has demonstrated that melatonin helps calibrate the immune system.^[5]

Although melatonin supplements can help us achieve optimal levels of the hormone, a simpler solution is to embrace a regular sleep schedule. By going to sleep and waking up at regular times each day, we help our bodies naturally produce a steady supply of melatonin.^[1]Adequate sleep allows the body to refresh the nervous system and, working in concert with melatonin, strengthen the immune system.^[1]Good sleep patterns forge a strong immune system and, perhaps, the ability to better resist COVID-19.

However, good sleep can be fleeting. The nonstop distractions of modern life have been compounded by an anxious social climate beset with health concerns, lockdowns, job loss and more. In 2020, the British Sleep Society reported less than half of people in the United Kingdom have refreshing sleep.^[6]In these trying times, good sleep may require a truly concentrated effort.

Keys to Better Sleep

So, how can build better sleep patterns?

First and foremost, it’s essential to set a regular routine. Maintain a regular time to wake up and go to sleep — and follow it regardless of whether it’s a weekday or weekend. Research shows a regular sleep cycle can help you fall asleep easier and enjoy more restful sleep.^[7]Small habits like listening to music before bed can enhance your routine with valuable relaxation time.

It’s also important to stay away from screens for at least 30 minutes before bedtime. Blue light can suppress melatonin secretion and disrupt your sleep cycle.^[8]Consider reading a good book rather than your smartphone as you drift off.

As growing research suggests COVID-19 heavily influences sleep — and that sleep may be a key tool in fighting the disease — it’s more essential than ever to develop better sleep patterns.

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Happy, Healthy 2021: Time to Get Your Move On!

January 6, 2021/in Blog /by lakecountry

For many of us, the new year marks the perfect time to set goals and make resolutions. Losing weight, eating right and regular exercise often top the list of annual self-improvement strategies. But surveys show those efforts seem to fizzle within months. By June, just 1 in 5 Americans say they’ve kept up with their new year’s resolution on a consistent basis.

This year, maintaining good health is even more critical than ever, which is why we’re designating 2021 as the year to get your move on! Staying active is the key to boosting your energy, improving your mood and keeping your body fit. Regular physical activity may help lower your risk of high blood pressure, heart disease, stroke, diabetes and certain cancers.¹

Developing a daily exercise routine that you can stick with is the best approach, but movements of all kinds can keep your heart pumping and your vascular system strong, especially during these winter months. The cold weather, along with the pandemic, is keeping us inside more than we’d like, so here are some tips to keep you off the couch and on your feet.

Subscription online exercise classes

In the Age of Apple TV, Amazon Prime and Hulu, you can take just about any fitness class you can think of in your own living room or basement. For a flat monthly subscription fee, you can stream unlimited classes, from cycle spinning to treadmill running, weight and strength training to stretching, Pilates, barre, yoga and meditation. Some services such as Peloton and Daily Burn offer live sessions. You don’t need to invest in a Peloton bike, either; the Peloton app can be downloaded onto your tablet, phone, TV or computer. Apple Fitness Plus launched a new service in December that’s available for Apple watch users with a variety of workout class types, including core, HIIT, strength, and rowing. CNET online has a rundown of the best apps and what workouts they offer.²

You might want to try a few different apps before settling on the subscription you like best. The good news is that most of them offer a free, limited trial period. Remember, if you’re new to exercising, start out slowly and build up over time to avoid any strain or injuries.

Buy a fitness tracker

Prices have dropped, battery life has increased, and the quality has gone up, so there’s really no excuse not to purchase a fitness tracker, especially if you need to shed that ‘quarantine 15’. Fitness trackers can help you keep track of steps taken and calories burned, while monitoring your heart rate, sleep patterns, stress levels and water consumption. Best of all, the trackers are a constant reminder (and motivator!) to keep you on your toes. There are so many brands and models to choose from, the key is to do your research before buying to suit your needs. We recommend reading PGMag and Consumer Reports online to get started.³,⁴

Make Your Smart Phone Smarter

If a fitness tracker isn’t your thing, there’s a simple way to keep your activity level up throughout the day. Use your smart phone to set alarms every 30 minutes, as a reminder to get up out of your chair – and move! Researchers have long warned that inactivity and prolonged sitting leads to increased sickness based on studies of bus drivers and office postal workers back in the 1950s. After 30 minutes of sitting, your metabolism slows down by 90%, limiting the power of enzymes within your body to move the bad fat from your arteries to your muscles.⁵ By getting up, stretching and moving around, you recharge your body and help reboot your brain. Take calls standing up or drink a cup of tea or coffee while standing by the window.

If you live in a home or building with stairs, take advantage of those steps as much as possible for quick sprints that will elevate your heart rate. And finally, if you’re working from home or find yourself sitting for much of the day, you might want to consider a height-adjustable standing desk. Experts recommend shifting from sitting to standing throughout the day as the best way of keeping joints flexible and lessen back strain. Be sure to wear shoes with good arch supports and use a comfortable floor mat to ease any pressure.

Let’s all make 2021 the year we commit to getting our move on!

Citations:

1-https://www.heart.org/en/healthy-living/fitness/getting-active/get-real-about-getting-active

2- https://www.cnet.com/health/best-streaming-workout-subscriptions-for-2021/

3- https://www.pcmag.com/picks/the-best-fitness-trackers

4- https://www.consumerreports.org/fitness-trackers/which-fitbit-fitness-tracker-or-smartwatch-is-the-right-fit-for-you/

5- https://www.washingtonpost.com/news/wonk/wp/2015/06/02/medical-researchers-have-figured-out-how-much-time-is-okay-to-spend-sitting-each-day/

Archive for month: January, 2021