A SPECIAL PUBLICATION OF THE QUAD-CITY TIMES SUNDAY, SEPT. 24, 2017 GUIDE TO HEALTHY LIVING WELLNESS TIPS & EXPERT ADVICE TO KEEP YOU AND YOUR FAMILY ON TRACK NUTRITION WELL-BEING MENTAL HEALTH FEATURING REPORTS FROM HARVARD HEALTH PUBLICATIONS Harvard Health Publications is the media and publishing division of the Harvard Medical School of Harvard University. e goal of the publications is to bring people the most current health information that is authoritative, trustworthy and accessible. Harvard draws on the expertise of Harvard Medical School’s 11,000-plus physicians, researchers and other faculty members. Working with partners in the media and publishing industry, Harvard Health Publications creates information about health and wellness through several forms of media. 2 | SUNDAY, SEPTEMBER 24, 2017 GUIDE TO HEALTHY LIVING Here’s to a lifetime of good health Messages about health are all around us and often can be overwhelming and confusing. The experts at Harvard Health Publications have put together a sound report with important basic health information for you and your family. The sections here on nutrition, general well-being and mental health are designed to arm you with simple facts that can help you eat better, keep your blood pressure at a healthy level, identify pain that requires medical inter- vention, exercise smarter and fi nd ways to ease your stress and anxiety. – Tribune Content Agency CONTENTS NUTRITION Confused about nutrition? 3 Practical steps to embrace for healthful eating 4 To eat or not to eat? Good foods versus bad 5 Do I need an omega-3 supplement? 6 Make fast food healthier for your kids 7 Carbs matter 8 Good nutrition starts with breakfast 9 WELL-BEING The wonders of walking 10 Finding a way out of addiction 13 Can new technology give you a better night’s sleep? 14 Is sleep eluding you? 15 Circus fitness: Exercising with a twist 18 Keep your feet healthy 20 When pain signals a medical emergency 21 The headache: Diagnosing common pain 22 The causes of stroke 24 The energy jolt you get from exercise 26 Keep blood pressure in check 28 Free and inexpensive workouts 30 MENTAL HEALTH Recognizing and treating depression 32 Kindness rocks: Painted stones spread messages of healing 35 Finding a way through grief 37 Suicide facts and figures; where to go for help 42 Anxiety and stress disorders 44 When does worrying become a serious concern? 45 How dogs keep us happy and healthy 46 Harvard Health Publications is the media and publishing division of the Harvard Medical School of Harvard University. e goal of the publications is to bring people the most current health information that is authoritative, trustworthy and accessible. Harvard draws on the expertise of Harvard Medical School’s 11,000-plus physicians, researchers and other faculty members. Working with partners in the media and publishing industry, Harvard Health Publications creates information about health and wellness through several forms of media. Portions of this section designated by the Harvard Health logo were designed and produced by Tribune Content Agency, a premium content division Copyright 2017 Harvard University All Rights Reserved of the Chicago Tribune Media Group. This guide was excerpted from Harvard Health Special Reports, written by Harvard Health Publications. GUIDE TO HEALTHY LIVING NUTRITION SUNDAY, SEPTEMBER 24, 2017 | 3 Here’s to a lifetime of good health Are you confused about nutrition? You’re not alone ews headlines can make it seem as if presented in the media as fl ip-fl ops, it’s more ac- should ideally be low-fat. Certain foods, like views on good nutrition are changing curate to see individual studies as puzzle pieces lean, fresh red meat, should be eaten sparingly, all the time and are hotly contested. that are coming together to form a clearer picture. and processed or cured meats like ham, hot dogs N Diet books come up with one theory What does that picture look like? Research shows and corned beef are not on the menu at all. Fat can after another. Gimmicks abound, touting every- that eating healthfully is not complicated. A good be eaten in moderation, so long as it is mainly from thing from raw food to cleanses. All the confl ict- diet is rich in minimally processed fruits, vegetables vegetable oils. ing information can make it diffi cult to distinguish and whole grains, paired with healthy sources of Another part of a healthful diet is limiting calo- scientifi cally backed nutrition advice from fads and protein and fats. ries you eat. Watching your portion sizes and ex- marketing. It emphasizes plant-based foods — preferably ercising regularly can help you maintain a heathy In reality, though, as decades of research fi nd- a broad variety of them to provide a greater range weight. Studies also suggest that the context in ings on nutrition have accumulated, there’s been of nutrients. which you eat matters — whether you’re at home a growing consensus about what a good diet looks Protein should come primarily from legumes, or at a restaurant, for instance, or whether you’re like. Although diff ering results from studies are nuts, fi sh and skinless poultry. Dairy products stressed and hurried or relaxed and attentive. 4 | SUNDAY, SEPTEMBER 24, 2017 NUTRITION GUIDE TO HEALTHY LIVING 7 practical steps to embrace healthful eating 1. Eat fewer 2. Go for novelty 3. Cover all 4. Stay hydrated 5. Keep protein 6. Aim for 7. Avoid processed foods You may assume good your bases It can be helpful portions modest at least two impulse eating By doing so, you’ll nutrition is boring, Every day, strive to throughout the day to Most Americans servings of fi sh When you grab an naturally consume but to get a broader eat three servings sip water or another consume more each week unplanned snack, foods that have range of disease- of fruit, three to no-calorie liquid protein than they you are more likely Fish — especially the amounts and fi ghting nutrients, four servings of as an alternative need. For proteins to choose tempting salmon, bluefi sh and combinations of fi ber try new grains, vegetables, some to snacking. As like meat, poultry sweets and unhealthy mackerel — are good and nutrients that vegetables and fruits. lean protein, some you increase your and fi sh, 3 ounces processed foods that sources of omega-3 nature intended. Many Farro, bulgur and whole grains, healthy fi ber intake with for lunch and slightly are packaged for fats, which are good factory-made foods quinoa are good grain oils, some nonfat or whole-grain foods, more for dinner is a convenience. Instead, for your heart. Large, are stripped of natural alternatives. When low-fat dairy, and a water helps ferry it good goal. Keep in plan healthy snacks predatory deep- fi ber and nutrients choosing produce, serving of nuts or smoothly through mind that 4 ounces of ahead of time so you ocean fi sh (such as and fi lled with added aim for a variety of legumes. At each your digestive tract, meat is about the size don’t eat whatever swordfi sh, shark, king salt, sugar and fat. colors, which will meal, look at your protecting you from of a deck of cards. For is handy or in the mackerel and bluefi n Even if vitamins and ensure you get a wide plate: about one-half constipation. Drinking beans, the serving vending machine. tuna) have a higher minerals are added array of antioxidants should be fruits and 4 to 6 cups of water size is about ½ cup of Avoid sugary drinks mercury content and back in, foods created and phytonutrients. vegetables, one- (or low-calorie liquid) cooked beans, which and their empty should be eaten only in factories can’t Experiment with new quarter lean proteins a day is a reasonable is about half the size calories. on rare occasions, if replicate the nutrient recipes that make use (fi sh, poultry, beans and healthful goal. of a baseball. at all. content of natural of herbs and spices or tofu), and one- foods. for fl avor. quarter whole grains. THE HEALTHY EATING PLATE Drink water, tea or coffee (with little or no sugar). Limit milk / W HO LE dairy (1-2 servings / day) and Use healthy oils (like olive and juice ( 1 small glass / day) G RA INS canola oil) for cooking, on salad Avoid sugary drinks and at the table. Limit butter, avoid trans fat VEG ETABLES Eat a variety of whole grains (like whole-wheat bread, whole-grain pasta and brown rice). Limit re- The more veggies — and the greater fi ned grains (like white rice and the variety — the better. Potatoes and PRO TEIN white bread) french fries don’t count FRUITS Choose fi sh, poultry, beans and nuts; limit red meat and cheese; Eat plenty of fruits of all colors avoid bacon, cold cuts and other processed meats GUIDE TO HEALTHY LIVING NUTRITION SUNDAY, SEPTEMBER 24, 2017 | 5 To eat or not to eat Bacon, soda and too ‘GOOD’ INGREDIENTS few nuts tied to a big The study’s recommended amounts, based on U.S. government guidelines, nutrition experts’ advice and amounts found to be beneficial or harmful: portion of U.S. deaths FRUITS: BY LINDSEY TANNER 3 average-sized Associated Press fruits daily Gorging on bacon, skimping on nuts? These are among food habits that new research links with deaths from heart disease, strokes and diabetes. Overeating or not eating enough of the 10 foods and nutrients contributes to nearly half of U.S. deaths from these causes, the study suggests. “Good” foods that were un- der-eaten include: nuts and seeds, seafood rich in omega-3 fats including salmon and sar- dines; fruits and vegetables; and whole grains.