Antioxidants are substances that fight free radicals in the body. Free radicals are waste compounds that can become harmful when they aren’t properly eliminated from the body. Both are naturally produced in our bodies, but we need a balance of both to maintain optimal health. Too many free radicals can cause inflammation and oxidative stress, which has been linked to numerous health conditions such as cancer, heart disease, arthritis, and stroke. Several environmental and lifestyle habits promote excess free radicals such as air pollution, smoke, alcohol, and processed foods. We know it’s not always possible to avoid these oxidative stressors, which is where antioxidants come in and save the day.

Antioxidants protect against free radicals and can be found in numerous food groups. Most fruits and vegetables contain some type of antioxidant, and even meat and fish contain antioxidants in a small dose. Vitamin C, E, and flavonoids are the most common antioxidants needed on a daily basis. Vitamin C can be found in most fruits and vegetables, but have a high concentration in oranges, berries, bell peppers, etc. Vitamin E can be found in nuts and seeds, vegetable oils, and leafy greens such as kale. Flavonoids are a broad group of antioxidants, but the most common are green tea and dark chocolate.

Easy ways to incorporate more antioxidants into your diet include adding fruits or vegetables to every meal, opting for green tea instead of coffee, and snacking on healthier foods such as nuts. Since antioxidants are probably already present in your diet, I don’t think it’s necessary to take a supplement, but always consult with your doctor before making any dietary changes.

Sources:

Healthline. (2019, July 29). Antioxidants Explained in Simple Terms. Retrieved from https://www.healthline.com/nutrition/antioxidants-explainedMedical News Today. (2018, May 29). Antioxidants: Health Benefits and Nutritional Information. Retrieved from https://www.medicalnewstoday.com/articles/301506

Exercise I know exercise is probably the last thing you want to hear, however, there’s no better time to start. With all of the downtime you have at home and the amount of free workout material on the internet there’s really no excuse. Even if it’s as simple as a walk around your neighborhood or a ten-minute workout video on YouTube, I can guarantee you’ll feel so much better afterwards.

Digital Museum Tour Thanks to modern technology, you can now visit art museums hassle-free with virtual tours. Google Arts & Culture teamed up with thousands of museums to allow people to enjoy art from the comfort of their homes. Travel and Leisure has compiled a list of the twelve most popular museums around the world which offer free virtual tours.

Garden Why not have fun and get your hands a little dirty? Harvesting your own food is not only healthier and cost-effective but also extremely rewarding. I’ve recently created a step-by-step guide on how to start a small garden of your own which is linked here.

Crafting Do you have a desire to start drawing? Painting? Embroidery? Now is the best time to do it! Instead of binging another TV show, why not give your eyes a break from the screen and get your hands busy instead. Take a trip to your local craft store to pick up some art supplies, or even have them delivered to you, then start getting crafty.

Cooking Have you always wanted to learn how to make pasta from scratch? How about bake your own bread? Now you’ve got plenty of time to get out of your comfort zone and try new cuisines. The Food Network created a diverse list of popular recipes you’ll want to try for yourself at home.  

Sources Brown, S. (2020, June 29). How to keep busy at home this summer. Retrieved from https://www.cnet.com/how-to/what-to-do-during-quarantine-12-fun-ideas-to-keep-you-busy-at-home-this-summer/ Honard, C. (2020, November 28). How I’m Planning to Stay Entertained During Quarantine This Winter. Retrieved from https://www.andpossiblydinosaurs.com/how-im-planning-to-stay-entertained-during-quarantine-this-winter/

Sutherland-Namako, A. (2020, May 7). 50 Fun Things You Can Do at Home Right Now in Quarantine. Retrieved from https://www.thrillist.com/news/nation/things-to-do-in-quarantine-fun-ideas-bored-at-home

It’s important to recognize that not all high cholesterol foods are bad. For example, eggs are one of the most nutritious foods full of B vitamins, selenium, and vitamin A. Yet one egg contains nearly 211mg of cholesterol, or 70% of our recommended daily intake (RDI) (healthline.com). Organ and red meat are also high in cholesterol, but they’re rich in iron, zinc, and vitamin B12 which are all essential nutrients. So, indulging in these foods every now and then isn’t the end of the world, just make sure everything’s consumed in moderation. I’ve created a list below of healthy foods to lower cholesterol, and not so healthy cholesterol rich foods to look out for.

Foods to Lower Cholesterol:

1. Oats
Swapping out eggs for oatmeal in the morning not only helps lower cholesterol levels but also provides a good source of fiber. Consuming more fiber, especially soluble fiber, can help reduce LDL cholesterol levels. Try adding some fresh fruit such as berries for extra flavor and vitamins.

2. Beans
Beans are rich in protein and soluble fiber while containing no cholesterol. Beans are such a versatile food group that you can spice up to your liking, whether it be black beans, kidney beans, garbanzo beans, etc.

3. Nuts

Nuts, particularly almonds and walnuts, are heart-healthy snacks that helps lower your risk of high cholesterol. They’re full of plant-based omega-3 fatty acids and phytosterols which help block LDL cholesterol from being absorbed. The FDA recommends eating 1.5 ounces of nuts (about a handful) per day.

Foods to Avoid:

1. Fried Foods
As delicious as they taste, fried foods such as fried meats and cheese are full of cholesterol and trans fats. These foods are not only linked to high cholesterol, but also heart disease, obesity, and diabetes.

 2. Processed Meats
Processed meats, such as hot dogs and bacon, are not only full of cholesterol but various chemicals harmful to our health. Numerous studies from the National Institute of Health have discovered a link between the consumption of processed meats and chronic diseases.

3. Desserts
I’m guilty of having a sweet tooth myself, but indulging in cookies, cakes, and ice cream on a regular basis isn’t the best for our health. Not only do sweets tend to be high in cholesterol, but they’re also full of added sugars and fats which can lead to weight gain.

Sources: Arnarson, A. (2017, June 4). Why Processed Meat is Bad for You. Retrieved from https://www.healthline.com/nutrition/why-processed-meat-is-bad Harvard Health Publishing. (2019, February 6). 11 foods that lower cholesterol. Retrieved from https://www.health.harvard.edu/heart-health/11-foods-that-lower-cholesterol Jennings, K. (2018, October 26). 13 Cholesterol-Lowering Foods to Add to Your Diet Today. Retrieved from https://www.healthline.com/nutrition/13-foods-that-lower-cholesterol-levels Kubala, J. (2018, September 10). 11 High-Cholesterol Foods – Which to Eat, Which to Avoid. Retrieved from https://www.healthline.com/nutrition/high-cholesterol-foods Robinson, J. (2018, November 12). Foods to Buy or Avoid If You Have Low or High HDL. Retrieved from https://www.webmd.com/cholesterol-management/heart-health-foods-to-buy-foods-to-avoid

Wexler, A. (2018, November 21). High-cholesterol foods: Foods to avoid and include. Retrieved from https://www.medicalnewstoday.com/articles/317332

1. Fatty Fish

Salmon, sardines, herring, and mackerel are full of omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fats help promote heart and brain health while also regulating your blood sugar. Try to avoid fried fish, which contains saturated and trans fats. Instead try baking or grilling your fish.

 2. Beans Kidney beans, pinto beans, and black beans are a great source of plant-based protein jam-packed with iron, potassium, and magnesium. Beans are a complex carbohydrate, so they’re digested slower and therefore help maintain blood sugar levels. You can easily incorporate beans into a variety of meals such as chili or a salad, just make sure there aren’t any unnecessary added salts.

3. Avocados Rich in fiber and unsaturated fats with less than 1 gram of sugar per serving makes avocados the ideal snack for diabetics. Similar to beans, the high-fat content in avocados slows the digestion of carbohydrates, which in turn helps keep blood sugar levels stable. Try adding some avocado as a side to your eggs for breakfast or chopping it up into a salad.

4. Walnuts Walnuts are high in fiber and alpha-lipoic acid (ALA), while low in net carbs. Research has shown that eating walnuts may reduce LDL (bad) cholesterol and lower blood sugar levels. Try sprinkling some unsalted raw walnuts onto your oatmeal or salad to get your daily dose of nuts.

 5. Sweet Potatoes If you’re craving something sweet or starchy, sweet potatoes are a great option for diabetics in moderation. Sweet potatoes have a lower glycemic index than white potatoes, plus they’re rich in fiber, vitamin A, vitamin C, and potassium. Japanese sweet potatoes and purple sweet potatoes are the best options for diabetics, and remember to boil the potatoes to get the most nutrients.  

1 Freshness

Locally grown produce is typically farm to table, therefore tastes fresher and is likely more nutritious. When you go to a farmer’s market, most produce has been picked within a day or so, therefore the produce is at its peak nutrient content. Produce at grocery stores are usually shipped from all over the world, and although refrigeration extends their shelf life, it still won’t taste the same as freshly picked produce.

2 Environmental Factors

As previously stated, most locally grown produce is farm to table, therefore there’s less need for international/national transportation and distribution. A shorter travel distance means less pollution and fewer carbon emissions which helps reduce our carbon footprint.

3 Seasonal Produce

When you purchase produce from small businesses and local farmers, that money goes towards your local community as opposed to big grocery chains. This encourages local farmers to continue working and produce high-quality fresh fruits and vegetables for your community.

4 Learning Experience

Don’t be shy when purchasing produce from local farmers. Ask them what practices they use to raise and harvest their crops, so you have a better understanding of where your food is coming from. This is also a great way to build connections and relationships within your local community.

Sources:

Kay, S. (2017, October 5). The Benefits of Eating Local Food. Kay Nutrition. https://kaynutrition.com/the-benefits-of-eating-local-food/.  

Klavinski, R. (2018, September 20). 7 Benefits of Eating Local Foods. Michigan State University. https://www.canr.msu.edu/news/7_benefits_of_eating_local_foods.  

Streit, L. (2021, May 26). 7 Fantastic Benefits of Eating Local. Healthline. https://www.healthline.com/nutrition/why-eat-local-food#1.-Local-food-is-very-fresh

Now that you know the importance of monitoring and maintaining healthy blood pressure levels, you may be wondering what you can do to lower your blood pressure. Depending on the severity of your blood pressure levels, your physician might put you on blood pressure medicine. However, there are a couple lifestyle changes you can make to help manage high blood pressure. I’m sure you’ve heard it a thousand times before, but regular exercise does wonder for your heart health. Even simple physical activities, such as walking for 30 minutes a day, can make the biggest difference in your blood pressure. You should also monitor your salt intake to make sure you’re consuming no more than the recommended 2,300 mg of sodium per day. Try incorporating more whole foods into your diet and season your food with herbs and spices instead of extra salt. Make sure you consult with your doctor before making any lifestyle or dietary changes to decide what’s best for you.

Sources:

Jennings, K.-A. (2020, July 26). 15 natural ways to lower your blood pressure. Medical News Today. https://www.medicalnewstoday.com/articles/318716.  Mayo Clinic Staff. (2019, November 19). How high blood pressure can affect your body. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045868.   Spader, C. (2021, April 2). Blood Pressure Monitoring. Healthgrades. https://www.healthgrades.com/right-care/high-blood-pressure/blood-pressure-monitoring. 

United Health Foundation. Explore High Blood Pressure in the United States. America’s HealthRatings. https://www.americashealthrankings.org/explore/annual/measure/Hypertension/state/ALL. 

Did you know your diet can significantly impact your joints? Inflammation in the body can be a contributing factor to joint discomfort. Processed foods such as sugary treats, red meats, and fried foods can cause an inflammatory response in the body. Therefore, you want to decrease your intake of inflammatory foods and increase your intake of fruits and vegetables. Fatty fish in particular is rich in vitamin D and omega 3’s which can contribute to healthy joints. If you’re not a fan of fish, fish oil pills are a great alternative, however, be sure to consult with your doctor before taking any new supplements. If you’re looking for a quicker fix, you can try a hot or cold compress. Icing your joints with an ice pack or frozen bag of vegetables throughout the day can offer fast relief. If you have the time, try taking a warm bath to reduce discomfort, as well as destress your body and mind.

Sources: Cleveland Clinic. (2018, March 28). Joint Pain: Symptoms, Causes, and Treatment. https://my.clevelandclinic.org/health/symptoms/17752-joint-pain.   Ellis, M. E. (2020, May 22). 9 Ways to Get Relief from Arthritis Pain Naturally. Healthline. https://www.healthline.com/health/osteoarthritis/arthritis-natural-relief.  

Health Essentials from Cleveland Clinic. (2020, December 29). The Best Food to Help Relieve Your Joint Pain. https://health.clevelandclinic.org/the-best-food-to-help-relieve-your-joint-pain/.  

You may hear the word “stretching” and think it’s something only athletes need to do. However, that couldn’t be further from the truth. Stretching keeps your muscles strong and flexible and is particularly important for healthy joints. If you don’t stretch, your muscles will become tighter over time, making physical activity more difficult. Stretching can also increase blood flow to your muscles, and in turn improve your body’s circulation. Although stretching is important for people of all ages, seniors in particular should stretch on a regular basis to reduce the risk of joint pain and muscle damage. 

Furthermore, did you know stretching could also help your body relax and destress? Stretching can be a great form of stress relief, especially if you combine stretching with meditation or soothing music to help clear your mind.

Now that you know the benefits of stretching, how do you get started? There are two main types of stretching: dynamic stretching and static stretching. Dynamic stretching is the type of stretch you do before you work out to prepare your muscles for action. This includes mild movements such as high kicks, hip rotations, and shoulder twists. Once you’re done with your physical activity of choice, you’ll want to wind down with static stretches. These stretches are held for short periods of time, about 10 to 30 seconds, and will vary depending on what muscle group you worked. You’ll want to set aside about 5 to 10 minutes for stretching every day, even on the days you don’t exercise.

However, to get the most benefits out of stretching, be sure to stretch before and after any physical activity.

Sources:

Harvard Health. (2019, September 25). The Importance of Stretching.  https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching.  

Lindberg, S. (2018, June 18). 9 Benefits of Stretching: How to Start, Safety Tips, and More. Healthline. https://www.healthline.com/health/benefits-of-stretching.  

McCoy, J. (2020, December 24). 11 benefits of stretching that will make you want to move your body. SELF. https://www.self.com/story/benefits-of-stretching.  

• Melatonin Supplements 

• Light Exposure

Your body has a biological clock of its own known as your circadian rhythm. Natural sunlight or bright light during the day improves your body’s daytime energy levels. When the sun goes down and it’s time to go to sleep, your body will naturally start producing melatonin, therefore improving sleep.  

• Reduce Blue Light

Since light exposure is good during the day, the opposite is true for nighttime. Keeping bright lights on at nighttime can mess with your body’s circadian rhythm. A lot of our electronics and TV’s emit blue light, telling our bodies to stay awake instead of producing melatonin. One of the best ways to solve this problem is to stop using your electronics two hours before bed. You can also purchase special blue light blocking glasses, or download apps on your electronics to block blue light for free, such as f.lux.  

• Improve Sleep Environment

The environment you sleep in can make a huge difference between a good and bad night’s sleep. Is your bedroom temperature too hot or cold? Is there a lot of noise outside? Is unwanted light entering your room? Is it time to upgrade your mattress and/or pillows? All of these external factors should be addressed when trying to improve your quality of sleep.

• Avoid Long Naps

It can be hard to resist, but sleeping during the daytime can confuse your circadian rhythm, therefore making it harder to fall asleep at night. This isn’t the case for everyone, as some people feel refreshed after a long nap. However, if you tend to feel more tired throughout the day after you nap, try cutting your daytime naps. If you can’t get rid of naps all together, downsize your long nap to a 30-minute cat nap to see if you feel a difference.

Sources: Harvard Health. (2012, July 1). 8 secrets to a good night’s sleep. https://www.health.harvard.edu/sleep/8-secrets-to-a-good-nights-sleep. Johns Hopkins Medicine. Natural Sleep Aids: Home Remedies to Help You Sleep. https://www.hopkinsmedicine.org/health/wellness-and-prevention/natural-sleep-aids-home-remedies-to-help-you-sleep.  Mawer, R. (2020, February 28). 17 Proven Tips to Sleep Better at Night. Healthline. https://www.healthline.com/nutrition/17-tips-to-sleep-better