5 Benefits of Eating Locally Grown Produce

Oct 18, 2021 | healthy eating

5 Benefits of Eating Locally Grown Produce

Have you ever wondered how you could help support your local community while also gaining access to fresh fruits and vegetables? Eating locally grown produce has become increasingly popular in the past few years, and for good reason. Not only are your fruits and vegetables fresher, but you’re also supporting local farmers and sustainable agricultural practices. I’ve created a list below of five reasons why you should consider adding more locally grown produce to your shopping list.

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

The Importance of Monitoring Blood Pressure

Sep 2, 2021 | Blood Pressure, Exercise

The Importance of Monitoring Blood Pressure

Did you know that high blood pressure affects nearly half of the United States adult population and is the fifth leading cause of death? If left uncontrolled, high blood pressure puts adults at risk of multiple heart problems such as heart disease and stroke. That being said, it’s important to monitor your blood pressure levels on a regular basis. The ideal blood pressure range should be below 120/80 mmHg (millimeters of mercury). Anything above 130/80 mmHg is considered hypertension, also known as high blood pressure. Fortunately, modern technology now allows you to easily monitor your own blood pressure from the comfort of your home. At-home blood pressure monitors can be found at almost any drug or retail stores such as Walgreens, CVS, Wal-Mart, or Target. The price range for a digital blood pressure monitor can vary anywhere between $25-$100 depending on your requirements. According to Wirecutter, here is a list of the best blood pressure monitors to use at home.

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.

Tips to Alleviate Joint Pain

Aug 23, 2021 | Exercise, seniors

Tips to Alleviate Joint Pain

Joint pain and discomfort can occur in all different parts of our bodies and tend to get worse as we age. Your joints begin to require extra TLC (tender love and care), and depending on the severity of your joint pain, it may be best to seek treatment with a medical professional. However, there are a few precautions and lifestyle changes you can make to help the discomfort associated with stiff and achy joints. One of the best things you can do is exercise. Staying in shape through light exercise helps strengthen the muscles around your joints and promotes joint flexibility. You don’t want to do any heavy lifting or run a marathon, try sticking to low-impact activities such as walking, cycling, or even swimming. Along with exercise comes weight management. Carrying around extra weight can increase joint pain and pressure, especially when it comes to your hips and knees. If your weight is contributing to your joint discomfort, it’d be best to consult with your primary care doctor to discuss a weight loss regimen that works for you.

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/.

Health Benefits of Stretching

Aug 9, 2021 | Exercise, seniors

Health Benefits of Stretching

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.

How to Improve Sleep Naturally

Jul 19, 2021 | sleeping, resting, naps

How to Improve Sleep Naturally

Have you ever laid in bed at night for hours trying to fall asleep? Or woken up multiple times in the night only to feel restless in the morning? We’ve all been there at one point or another. A good night’s sleep is vital for our bodies to properly rest and rejuvenate. Lack of sleep can cause numerous health complications such as reduced brain function, weight gain, imbalanced hormones, and increased disease risk. Fortunately, there’s numerous lifestyle changes you can incorporate into your daily routine to improve your quality and quantity of sleep.

Melatonin Supplements

Melatonin is the chemical in your brain that tells you when it’s time to fall asleep. Those who have trouble sleeping often aren’t producing enough melatonin. Melatonin supplements taken before bed are a very popular and effective way to improve sleeping habits. You want to start out with a low dose of melatonin and gradually increase over time as needed. Make sure to consult with a medical professional before taking any new 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

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