MAR 2019 INFORMATION FOR KEEPING HEALTHY

A Pinch More ‘Green’ for Your Health Eat more leafy greens to improve health, prevent disease

THE Y AXIS How do you celebrate St. Patrick’s Day? Kiss ✓ Clean and Dry the Blarney Stone. Share a toast with friends. ✓Lower cholesterol MORE ✓✓Improve bone health or Covered Find a leprechaun and a pot of gold at the 20 ways to add in Germs? end of a rainbow. Search for a four-leaf clover. ✓✓Control blood pressure more leafy greens Wear green. That’s how some people do it. ✓✓Protect vision to your diet Ever played tinyurl.com/y5yvm5zf the ‘Would You But even if you don’t celebrate this Irish holiday, ✓✓Improve gut health Rather’ game? a pinch more green is still good for your health. ✓✓Prevent age-related memory loss Take two opposing More than ‘luck’ in leafy greens ✓✓Lower the risk for type 2 diabetes choices and ask a simple question. Ever wonder why leafy greens are a staple The magical powers of leafy-greens Like this: in many popular meal plans and a common Want to improve your health and feel better? It’s ingredient in green smoothies? They’re Would you not magic, but adding a little more leafy-green packed with more than just luck. rather…walk out luck to your diet can help. Eat 2-3 cups of veggies of a bathroom Leafy greens are a rich source of vitamins and with clean and a day. Be sure to include broccoli, Brussels nutrients. They’re sold at a price most people can dry hands or be sprouts, cauliflower, and cabbage. And aim for covered in germs? afford. You can add them to your diet with little 1-2 cups of leafy greens a week. That’s foods like to no prep time. And studies show leafy greens What do you pick? spinach, kale, arugula, and collards. provide important health benefits such as:2 It happens every If straight vegetables don’t make you feel “lucky,” ✓ time you dry ✓Prevent certain types of cancer eat them with foods you love. Add them to salads, your hands in a ✓✓Control hunger and help manage weight pizza toppings, and sandwiches. Or hide them restroom. Will it be ✓✓ paper towels or a Reduce the risk for heart attack or stroke in soups, casseroles, smoothies, and desserts. high-powered hand dryer? Sometimes you don’t have Give Your Gut Some Love: 8 Ways to Improve Digestion a choice. Food choices and lifestyle habits impact gut health Paper towels might be old school, and Ever ask your stomach When you make smart choices to less friendly to the how it feels about the keep your gut flora healthy, it helps environment. But typical American diet? reduce inflammation, supports the research shows the high-powered You know…pizza, burgers, immune system, and gives your 3 hand dryer spreads fries, soda, and desserts? body the nutrients it needs. 1,300 times more Your stomach might not Here are eight ways to give 1 bacteria. Gross! be able to give you a review your gut some love: Choose the paper But if you’re not eating the towels every time. on Yelp®. But it will tell right foods, thousands of tiny 1. Don’t smoke, or quit if you do. you if you’ve been eating microbes (forms of bacteria) 2. Reduce stress in healthy ways. well, or eating poorly. in your gut aren’t going to COMMENTS? 3. Maintain a healthy weight, or Here’s how it works: Eat the be happy. Think heartburn, lose weight if you need to. Send comments to right food. Digest it. Absorb indigestion, upset stomach. 4. Be active 30 to 60 minutes a day. the editor: the nutrients. Feel good. That’s not what you want. [email protected] 5. Avoid or limit red meat. Use Your Muscles: 4 Reasons Stronger Is Better at Any Age Make time for strength training two days a week

When Jason Mamoa got the call, he wasn’t Some examples include: exactly in superhero shape. So to look like the • Body weight exercises (e.g. squats, RECIPE Justice League legend in the blockbuster hit push-ups, pull-ups, planks) Broccoli Alfredo Aquaman, he had some work to do. Mamoa hit the • Weight lifting Pasta gym hard with two-hour workouts. He lifted weights. • Carrying groceries, a Eat more whole grains He spent time rock climbing. After many weeks of backpack, or briefcase work, his strength training efforts helped turn him and leafy-green • Chores that require lifting, veggies. You’ve heard into the king of the undersea nation of Atlantis. pushing, or pulling the advice before, but You may not have a casting call to build muscle what if you combine • Even going from sitting the two and make and get stronger. But strength training is still to standing is a form something tasty and important, if you want to be healthier, live of strength training healthy? Check out longer, and prevent injuries as you age. 4 benefits of strength training this recipe for the The fitness formula for strength answer.5 This filling Strength training isn’t just for people main dish includes How often are you using your muscles? Adults like Mamoa. When you put your broccoli, whole-wheat should be active enough to sweat for at least muscles to work, it helps: pasta, and low-fat 30 minutes a day, or a total of 150 minutes 1. Makes bones stronger alfredo sauce. a week. But if that’s all the exercise 2. Prevent loss of strength and muscle mass Ingredients you get, it’s not enough. For best MORE 4 C broccoli, cooked health, you also need to do strength 3. Lowers the risk for injuries Strength training 4 C whole-wheat training at least two days a week.4 4. Protects brain health pasta, cooked to preserve muscle mass Even if you’re not defending the 2 C low-fat milk or What is strength training? It’s any form tinyurl.com/ undersea nation of Atlantis, strength soymilk of physical activity that requires your yadegfg3 1 C fat-free parmesan muscles to work against resistance. training is good for you at any age. cheese 1 tsp basil 1/2 tsp garlic powder Give Your Gut Some Love: 8 Ways to Improve Digestion (continued from page 1) 2 T cornstarch Pepper to taste 6. Drink at least 6 to 8 MORE Medicine can soothe heartburn or (optional) glasses of water per day. Plant-based foods for tummy troubles. But making smart Directions 7. Eat a variety of healthy foods. healthy gut bacteria lifestyle changes can help prevent 1. Heat milk over tinyurl.com/obx3j7y those problems. Keep your gut medium heat. Then 8. Don’t overeat. healthy so it doesn’t complain. add basil and garlic powder. When hot, add Parmesan References cheese. 1. Kimmit, P.T., et al. (2015). Evaluation of the potential for virus dispersal during hand drying: a comparison of 2. Mix cornstarch three methods. Journal of Applied Microbiology, 120(2): 478-486. From: http://tinyurl.com/y6hld5x3 with 2 or 3 T of 2. Slavin, J., Lloyd, B. (2012). Health benefits of fruits and vegetables. 2, 3(4):506-516. From: tinyurl.com/y4eppbpp milk and stir into hot mixture. Stir, 3. Bischoff, S. (2011). ‘Gut health’: A new objective in medicine? BMC Medicine, 9:24. From: tinyurl.com/yyu4seyj and heat until 4. Esco, M. (2013). Resistance training for health and fitness. American College of Sports Medicine. From: tinyurl. thickened. com/y3fhhedz 3. Pour mixture over 5. U.S. Department of Agriculture. (2018). Broccoli alfredo. What’s Cooking? USDA Mixing Bowl. From: tinyurl. pasta and broccoli. com/y67merto Serve. Makes 4 servings with Monthly Health Challenge™ 349 calories each. Strengthen Social Bonds Take the March Health Challenge! CHALLENGE Do you have healthy social bonds? Take the quiz. Make time T F to connect 1. n n People with strong social bonds recover faster from illness or injury. with others 2. n n Chronic loneliness has no impact on how long you will live. 3. n n Half of all adults feel alone, isolated, Requirements to complete or left out, at times. n n Long-term loneliness may be just as ™ 4. this HEALTH CHALLENGE harmful as smoking cigarettes. 5. n n People with a supportive group of friends Strengthen Social Bonds: Make time to connect with others 1. Read “Strengthen Social Bonds.” eat healthier and get more exercise. 2. Make time in your schedule to connect with others 3. Keep a record of your completed health challenge How did you do? Research shows your social network can in case your organization requires documentation. impact your health. If you have strong social bonds, you’ll live longer. Laughing or talking with friends can make you feel better and improve your mood. You’re also more likely to be active and make better food choices when you have strong social bonds. Don’t have strong social bonds? Now is always

the best time to make friends and nurture relationships. Answers: 1. True. 2. False. 3. True. 4. True. 5. True. 5. True. 4. True. 3. False. 2. True. 1. Answers:

Have a Heart for Yourself…and Others When South Carolina resident Eustace Conway Want to live longer? It’s a topic Harvard researcher left home with a backpack and some hiking Dr. Robert Waldinger has been studying for decades.2 boots, he wasn’t going camping with friends. He and other health researchers have spent hours looking © Wellsource, Inc. Instead, he stepped on to the Appalachian for the secrets to health and long life. It turns out genetics, Trail…alone. He walked 2,190 miles, surviving health habits, and living conditions aren’t the only factors. Ask the Wellness Doctor: on food he could find in the wild. And that “The surprising finding is that our relationships and solo adventure was just the beginning. how happy we are in our relationships has a powerful He floated down the Mississippi River in a home- influence on our health,” says Waldinger. made canoe…alone. He kayaked across Alaska… So what’s the secret to a long and healthy life? Research alone. He even rode a horse across the entire shows these nine things make a difference: All Rights Reserved. United States. And while he’s spent long periods of time during his life alone, he’s happy. Why? He 1. Keep on learning. makes friends along the way. He enjoys staying 2. Don’t smoke – quit if you do. Good connected and being part of a community. 3. Avoid or limit alcohol. connections improve healthy, You may not be planning a solo trip. But do you 4. Eat plenty of fruits and vegetables. longevity This month Dr. Brittany Carter answers the question: live alone, or feel alone? How would you rate 5. Be physically active. tinyurl.com/ your relationships at home or at work? Excellent, 6. Maintain a healthy weight. okgjwzg fair, could be better? Healthy and positive social 7. connections can have a powerful impact on your Sleep 7 to 8 hours a night. happiness, health, and longevity.1 Take the month- 8. Learn to adapt to events and situations. 9. long Health Challenge to Strengthen Social Bonds. And last but not least, build strong bonds with others. What can I do to fall asleep faster?