3 Heart-Healthy Reasons to Eat Grapes

Eating foods rich in polyphenols (naturally occurring plant compounds known to have antioxidant activity and other health benefits) from grapes, including red wine, helps reduce the risk of heart disease, according to a review article in the November, 2008, issue of Nutrition Research.

Grape seeds, grape skin, and grape juice contain several types of polyphenols, including resveratrol, phenolic acids, anthocyanin, and flavonoids. The report concludes that grape polyphenols can help to:

• Slow or prevent cell damage caused by oxidation. In particular, these compounds help decrease the oxidation of low-density lipoprotein cholesterol, (LDL, also known as the "bad" cholesterol). Preventing oxidation is an important step in deterring the development of atherosclerosis.
• Reduce blood clotting and abnormal heart rhythms.
•  Lower blood pressure in patients with hypertension.

So by all means, enjoy fresh, preferably organic grapes often, and seek out deep red or black varieties, as these tend to have even higher polyphenol levels than common green grapes. And if you already drink red wine, continue to enjoy it in moderation, as recommended in my anti-inflammatory food pyramid. 

Health Tip #30: 4 Easy Ways to Get (and Stay!) Fit

It can be challenging to find time to work out, but the long- and short-term benefits make it a necessary aspect of achieving overall health. Regular physical activity can help you reach and maintain optimal weight, increase energy, and enhance cardiovascular fitness. Here are some tips to help you get on the track to making positive changes:

1.    Change your daily habits. We've all heard the advice to park farther away or take the stairs, because it works. Set a goal to take the stairs at work every other day.

2.   Pace yourself at the gym. Everyone is there for the same reason, so don't be embarrassed if you're going a little slower. Use light weights for strength training, and limit yourself to 2-10 minutes on the stationary bike when you first start out. You'll find that your stamina will quickly improve.

3.   Take care of yourself. Wear the proper footwear, removable layers or light clothing, and avoid dehydration by drinking more water than you think you need.

4.   Get encouragement. Join an exercise class, hire a personal trainer, or enlist a friend for morning walks. It's more fun if you don't go it alone.

Health Tip #29: Peppermint: Not Just for Candy Canes

Food is a focal point for many holiday gatherings, and not all of it is healthy. To help reduce the symptoms of heartburn, indigestion, nausea, or irritable bowel syndrome (IBS), consider peppermint. The dried leaves of the peppermint plant come in teas (look for 100 percent pure peppermint leaves), oils (both enteric-coated capsules for swallowing, and essential oils for topical use - I recommend essential oil containing at least 44 percent free menthol), as well as creams and rubs.

While peppermint can help many, children should not be given peppermint tea - it can cause a choking sensation. Similarly, adults with gastro esophageal reflux syndrome (GERD) should avoid peppermint as it can worsen symptoms. In addition, be sure to never ingest undiluted peppermint oil, which can be toxic.

Health Tip #28: 5 Benefits of Ginger

If you're in the market for a healthy spice, pick up some ginger. Ginger's benefits are many and varied - it:

1.    Alleviates nausea and motion sickness

2.   Relieves congestion

3.   Reduces inflammation

4.   Reduces the risk of blood clots

5.   Provides a pleasant "warming" sensation against winter chills.

A simple way to incorporate ginger into your diet is to make fresh ginger tea: add about one half teaspoon of grated ginger root to eight ounces of boiling water. Cover and steep for 10 to 15 minutes, strain, then add honey to taste (if desired).

Health Tip #27: Take the Stairs!

A simple and free exercise that may be just a room away is climbing stairs. Even if you are lucky enough to have stairs in your home, take your new fitness goals with you and take the stairs instead of using elevators and escalators. Up the ante by adding more flights in tall buildings as your condition improves.

Additionally, look for a stair climber at your fitness club, or consider one for the home. Even using this machine at relatively slow speed, you will be working hard during to complete a thirty-minute climb. Skip this exercise if you are significantly overweight - it can be too much effort for your heart and can traumatize your joints. A newer version, the elliptical trainer, gives a much smoother workout that is easier on knees and adds arm motion. 

Health Tip #26: 5 Steps to Help a Runny Nose

 

Postnasal drip occurs when the thin mucus secreted into the throat by the nose and sinuses decreases and thickens, causing irritation. Often triggered by respiratory ailments such as colds, allergies, and/or sinusitis, postnasal drip can be particularly uncomfortable when you are lying down or asleep.

If you experience postnasal drip, try the following:

1.    Eliminate dairy products for two months to see if the symptoms resolve.

2.   Drink at least eight glasses (two quarts) of filtered water or other healthy liquids a day.

3.   Cut back on coffee, caffeinated soft drinks, and alcohol - all of which cause the body to lose water.

4.   If you smoke, quit.

5.   If you suspect that allergies are a cause, consider taking stinging nettle capsules to help control your symptoms. 

Health Tip #25: Prevent Free Radical Damage

Researchers have demonstrated a correlation between exposure to air pollution and the risk of developing certain respiratory disorders, including asthma, chronic obstructive pulmonary disease and lung cancer. The exact mechanisms remain unknown, but scientists believe there is a strong link between environmental exposures and the production of free radicals. These highly reactive compounds can cause inflammation in the lungs and damage the tissue lining the lung walls.
To help reduce free-radical formation and the damage they can cause, avoid exposure to cigarette smoke, secondhand smoke and air pollution. Increase your intake of foods rich in antioxidants, especially organically grown vegetables and fruits. Antioxidants are also found in green tea and dark chocolate. Consider taking a daily antioxidant supplement as insurance against those times when you can't eat right.