nutrition – Be Well Solutions

6 Everyday Habits that Support a Strong Heart

Heart disease is the leading cause of death in the United States. However, up to 80% of heart disease risk can be lowered with lifestyle choices and everyday habits (Brown Health University1). As we celebrate Heart Month, let’s take a closer look at how we can make healthy choices to support a strong heart. Move Regularly and Often Physical activity is a main component of heart health because it helps manage blood sugar, blood pressure, cholesterol, weight, and even stress. Prioritizing regular physical activity throughout your day can help reduce your risk of heart disease while improving your endurance and stamina. The U.S. Department of Health2 recommends that adults accumulate at least 150 minutes of moderate-intensity aerobic activity along with two to three days of strength training activities each week. If you are new to exercise, talk with your doctor [...]

Tags: #HeartHealth, ActiveLifestyle, biometrics, CardiovascularHealth, DiseasePrevention, HealthyHabits, healthyliving, heartmonth, lifestylemedicine, nutrition, preventivedhealth, sleephealth, smokefree, StressManagement, wellness|

How You Eat Affects How You Feel

Have you ever noticed that certain foods make you feel good or bad soon after you eat them? What we eat doesn’t just affect our bodies; it also influences how we feel every day. Researchers at Mass General Brigham have found clear connections between food and mood. Your Food Affects Your Mood Through Your Gut and Brain Your gut and brain are connected. They communicate with each other constantly. This is sometimes called the gut-brain connection. The food you eat affects the bacteria and chemicals in your gut, and these in turn send signals to your brain about how you’re feeling (UCLA Health). In fact, many important mood-related chemicals, like serotonin, are made in your gut. When your diet supports healthy gut bacteria, more of these chemicals can help your brain work well (Harvard Health). Foods That Help Your Mood [...]

Tags: #brainhealth, #GutBrainConnection, #GutHealth, #HealthyEating, #mentalhealth, #mindfuleating, #WholeFoods, BalancedNutrition, EmotionalWellbeing, energylevels, foodandmood, HealthyHabits, moodboostingfoods, nutrition, wellness|

Choosing Produce in the Fall and Winter

As the leaves turn and the air gets crisp, fall and winter bring some of the best produce of the year. From hearty root vegetables to vibrant fruits like apples and pears, this season offers something special not only for your taste buds but also for your overall health. Here’s how to choose seasonal produce wisely, why it matters, and some easy ways to enjoy it. Why Seasonal Produce is a Smart Choice While most produce is available year-round, fruits and vegetables are at their peak in flavor and nutrition when enjoyed in season. When harvested at the right time, they are able to fully develop on the plant, resulting in richer taste and a more nutrient-dense profile compared to items picked early and transported long distances. According to the Dietary Guidelines for Americans, 2020–2025, most adults should aim for [...]

Foods for Restful Nights: Certain Foods Can Help or Hurt Our Sleep

Getting a good night's sleep is one of the most important things you can do for your health. Sleep is not a passive process; during sleep our body revitalizes physically and mentally. The Centers for Disease Control (CDC) report that proper sleep reduces the risk of chronic conditions such as diabetes, heart disease, high blood pressure and clinical depression. Proper sleep is essential for optimal daytime functioning. The doctors at the CDC advise that most adults should get between 7 and 9 hours of sound, uninterrupted sleep each night. The most common symptom of poor sleep is daytime fatigue and poor energy. The National Sleep Foundation reports that nearly a quarter of all US adults experience sleep difficulties that impair their daytime energy, motivation and concentration. While many factors affect sleep including sleep environment (light, temperature, sounds), individual stress levels, [...]

Celebrating Heart Health with Fatty Fish

February is American Heart Health Month, a time dedicated to raising awareness about the nation’s leading killer, and to remind our friends and loved ones that heart disease can be prevented 80% of the time! Heart Month is a great time to focus on steps we can take to keep our hearts healthy and strong. Often, these steps emphasize exercise, proper sleep, stress management, and nutritional strategies. Our diet plays a big role in reducing risk. One of the best strategies is to incorporate healthy fats—particularly the omega-3 fatty acids found in fatty fish— into our meals. The special fats found in fish such as salmon, tuna, mackerel, sardines, and herring support health and healing of the cardiovascular system, as well as other bodily systems. Why Fatty Fish are Essential Dietitians and other health scientists refer to nutrients as “essential” [...]

Tags: #HealthyEating, #HeartHealth, AmericanHeartMonth, BudgetFriendlyEating, CookingTips, FattyFish, FishRecipes, HealthyFats, HealthyLifestyle, HeartDiseasePrevention, MealPlanning, nutrition, Omega3, wellness|

Heart Month: 7 Lifestyle Changes for Cardiovascular Health

Heart disease is the leading cause of death around the globe (World Health Organization1). While unchangeable factors such as age, genetics, and family history can increase risk, other modifiable lifestyle behaviors are significant in heart disease prevention and management. In a study published by the National Library of Medicine2 that involved participants of high genetic risk, “a favorable lifestyle was associated with a nearly 50% lower relative risk of coronary artery disease than was an unfavorable lifestyle.” Let’s explore eight lifestyle changes that can help lower the risk of cardiovascular disease and associated premature death. Eat Heart-Healthy Heart-healthy nutrition can positively influence cholesterol, blood pressure, blood sugar, and weight management. Incorporate a variety of fruits and vegetables for nutrients like fiber and vitamins. Choose leaner meats and fish as well as healthier fats. Limit your intake of processed foods and [...]

Tags: #PreventiveCare, BetterSleep, CardiovascularDisease, exercise, HealthyHabits, healthyliving, HeartDiseasePrevention, HeartHealthyEating, HearthHealth, LifestyleChanges, nutrition, StressManagement, WellnessTips|

Unlocking the Power of Nutrition: A Guide to Reducing Cancer Risk

The power of healthy nutrition is often understated. But, as the American Institute for Cancer Research (AICR) reminds us, nearly one third of cancer cases are preventable through lifestyle changes. Some of these lifestyle changes revolve around not using tobacco products and regular exercise, but the majority of recommendations focus on nutritional strategies. As research evolves, so does our understanding of how diet influences cancer risk. Certain foods provide the potential to fight cancer, while others increase the risk. The AICR has recently updated their guidelines, providing actionable steps people can take to reduce their risk by making better dietary choices. Here are some dietary strategies the AICR endorses to reduce lifetime cancer risk. Embrace a Plant-Based Diet One of the cornerstone recommendations is to prioritize whole grains, vegetables, fruits, and beans. These foods are rich in fiber, vitamins, minerals, [...]

Tags: #balanceddiet, #HealthyEating, AICRGuidelines, CancerFightingFoods, CancerPrevention, HealthyFoodChoices, HealthyLifestyleTips, nutrition, Plant-BasedDiet, ReducingCancerRisk, ReducingObesityRelatedCancer, WholeGrains|

6 Tips for Packing a Healthy Lunch

Whether returning to school this fall or continuing the daily work grind, you might consider packing your lunch. Not only does packing your lunch help you stay on track with healthier eating habits, but it can also help you save money each week! We’ve compiled six tips for packing a healthy, balanced, and nutritious midday meal. Keep It Colorful Fruits and vegetables are a standout source of nutrients like fiber, vitamins, and minerals. The various colors in these foods represent different nutrients. By keeping your lunch colorful, you’re incorporating an array of necessary nutrients into your daily diet. Fruits and vegetables are nutritious carbohydrates that help fuel your body with energy for the day. Keep these foods budget-friendly by choosing fresh produce in season or opting for no-sodium-added and no-sugar-added canned or frozen varieties. Choose Whole Grains Whole grains are [...]

Tags: BalancedMeals, ColorfulEating, health, HealthyEatingHabits, HealthyLunchTips, nutrition, NutritiousMeals, PackYourLunch, SmartProteins, wellness, WholeGrains|

Dining Out Mindfully: Tips for Making Healthy Choices at Restaurants

Dining out at restaurants often goes hand in hand with times of celebration, social connection, and enjoyment. While dining out is an exciting part of life, it can easily disrupt healthy eating habits. We’ve compiled several ways to dine out mindfully and keep your nutrition goals in focus. Plan Ahead If you will be dining out for a meal, plan for it. Adjust your day for healthier or lighter meals before and after. Incorporate physical activity into your day, or add a few more minutes to your exercise session. If you know where you’ll be eating beforehand, consider looking up the menu to familiarize yourself with the options available. Whenever you plan for it, you can make adaptations to help you keep your goals on track rather than feeling guilty for enjoying a meal out. Don’t Arrive Too Hungry Skipping a [...]

Tags: be present, dining out, drink wisely, health, healthy choices, nutrition, plan ahead, portions, smart choices, wellness|

The Connection Between Stress and Blood Pressure

Stress affects the body in many ways, including blood pressure management. Hypertension, or high blood pressure, when left unmanaged, can increase the risk of heart attack, stroke, kidney failure, and more (American Heart Association1). Stress is acute or chronic, so each has a unique connection to blood pressure. Exploring these different connections will help us find healthier ways to manage stress and control our blood pressure. Times of Acute Stress Acute stress is typically emergent and temporary, such as slamming on your brakes in traffic to avoid an accident. Our body enters flight or fight mode to protect itself during an emergency. It naturally produces stress hormones like adrenaline and cortisol to initiate specific body functions like increased heart rate, blood flow to muscles, and respiration. This reaction also temporarily raises blood pressure as a result. Responses like these are [...]

Tags: acute stress, blood pressure, health, hypertension, nutrition, physical activity, relaxation techniques, sleep quality, social support, stress management, wellness|