Healthy Heart Food
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Jump-start a healthier New Year with four holiday eating tips

Many individuals often postpone their commitment to healthier eating until January 1st. After all, the holiday season tends to bring stress and an abundance of indulgent festive foods, leading some to think, “Why bother?”

However, it’s time to dispel that notion! This season presents a perfect opportunity to cultivate new habits. “The dietary adjustments you implement now can help you manage holiday stress and prevent overindulgence,” explains Teresa Fung, a registered dietitian at Harvard’s T.H. Chan School of Public Health. “Moreover, by adopting healthier eating practices, you’ll kick off the new year with enthusiasm and motivation.”

Four Keys to Healthier Holiday Eating Patterns

Fung offers four effective strategies for healthier eating that can give you a head start on a vibrant 2023.

1. Emphasize Portion Control and Mindful Eating

The holiday season often leads to overeating due to the allure of tempting dishes and generous portions—think grand family dinners and extravagant party spreads. “This is a prime opportunity to practice portion control,” notes Fung. For instance, if three different cakes are available at a gathering and you desire to try them all, take a small slice of each. “This way, you can enjoy a variety of treats without overindulging,” she advises.

Large gatherings also provide an excellent chance to practice mindful eating, which can help curb excessive consumption. “Focus on eating slowly and savoring each bite, while taking breaks to engage in conversation,” suggests Fung. “This leisurely pace allows your body to register what you’ve consumed and signals your brain when you’re full, reducing the likelihood of reaching for second or third helpings.”

2. Prioritize Plant-Based Foods

When planning your holiday meals, consider placing plant-based options at the forefront. Diets such as the Mediterranean and MIND diets emphasize the consumption of fruits, vegetables, and whole grains, along with healthy oils. These diets are abundant in fiber, vitamins, and minerals that can help lower blood pressure and support weight management—both valuable gifts during the holiday season.

“The holidays are an excellent time to initiate a shift towards a plant-based diet, as you’ll likely be cooking more and seeking new meal ideas,” says Fung. Here are some ways to start embracing plant-based habits:

  • Incorporate More Salads: Salads are fantastic for holiday gatherings and family meals since you can prepare them in large quantities. “Another approach is to include a side salad with at least one meal each day,” Fung suggests.
  • Establish a Vegetarian Day: Designate one day a week to go vegetarian, consuming only fruits, vegetables, and whole grains. “This can help you identify the types and quantities of foods you should be eating without the overwhelming pressure to do it constantly,” advises Fung. As you become more comfortable, consider expanding to two vegetarian days per week. You can make it fun by assigning specific meals or foods to certain days, like Whole-Grain Wednesdays and Stir-Fry Fridays.
  • Experiment with New Recipes: Committing to create just one new vegetarian meal each week can make meal preparation feel less intimidating. “There are countless easy, healthy recipes available online,” Fung recommends. “Choose a dish that features ingredients you enjoy and requires minimal cooking skills or steps.”
Happy mother with her son on green grass in autumn park. Strong immunity - shield against viruses
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Boosting your child’s immune system

Parents often ask:

➡️ How can we ensure our children stay healthy?
➡️ Are there effective ways to boost their immune systems?

The answer is YES! While there are no magic pills or miracle supplements, simple, healthy habits are the most effective way to maintain a strong immune system.

Here are some key strategies to help keep your children healthy this school year:

✅ 1. Prioritize a Nutritious Diet

  • Aim for five servings of fruits and vegetables daily, making them half of every meal plate.
  • Include:
    • Whole grains.
    • Lean proteins (chicken, fish, beans).
    • Calcium sources (milk, yogurt, or plant-based alternatives).
    • Healthy fats (vegetable oils, nuts, seeds).

❌ Limit:

  • Processed foods.
  • Added sugars.
  • Unhealthy fats, especially saturated fats in certain animal products.

🍪 Occasional Treats: Cookies and ice cream are fine in moderation but shouldn’t be daily staples.

🔹 Tip: If your child resists vegetables or has a limited diet, consult your doctor about a multivitamin with iron.

✅ 2. Ensure Adequate Sleep

  • Sleep rejuvenates the body and strengthens the immune system.
  • Sleep requirements by age:
    • Infants: 12–16 hours.
    • Teens: 8–10 hours.
  • Encourage healthy sleep habits:
    • Limit screen time 1–2 hours before bed.
    • Keep devices out of the bedroom at night.

✅ 3. Encourage Regular Physical Activity

  • Children need at least one hour of physical activity daily.
  • Activities can include:
    • Playing at the park.
    • Family walks.
    • Biking or casual sports.

⚽ For serious athletes: Ensure exercise doesn’t interfere with sleep or cause burnout, as these can weaken the immune system.

✅ 4. Manage Stress Levels

  • High stress can weaken immunity and increase illness risk.
  • Support your child by:
    • Allowing downtime for play and hobbies.
    • Spending quality family time to help them share worries.

🧘 If you notice signs of emotional stress, don’t hesitate to consult a healthcare professional.

✅ 5. Keep Vaccinations Up to Date

  • Immunizations protect against serious illnesses.
  • Ensure your child is current on:
    • Routine vaccines.
    • The annual flu shot (recommended for ages 6 months and older).

✅ 6. Practice Simple Preventive Measures

Encourage your child to follow basic health precautions:

  • Wash hands regularly.
  • Cover coughs and sneezes with their elbow.
  • Avoid contact with sick individuals.
  • Wear masks in crowded indoor spaces when necessary.

🔹 If your child has a health condition affecting their immunity, consult a doctor for personalized advice.

Takeaway

Building strong immunity for your children doesn’t require complicated solutions. A balanced diet, proper sleep, regular exercise, stress management, and preventive measures can make all the difference. Small, consistent efforts lead to big health benefits!

Diabetic woman checking blood sugar level at home
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5 takeaways from the 2023 diabetes guidelines.

Spanning nearly 300 pages, the recently released 2023 American Diabetes Association Standards of Medical Care offer a comprehensive overview of diabetes management. Given the significant connection between obesity and diabetes, one of the prominent themes is weight loss. For the approximately 37 million Americans living with diabetes, what other important changes should they consider?

The Importance of Collaborative Lifestyle Changes

According to Dr. David M. Nathan, a Harvard Medical School professor and co-author of the guidelines, this update does not introduce drastic changes. “Much of the lifestyle advice for managing diabetes remains consistent with the common-sense wisdom that our grandparents shared: eat your vegetables, get outside for some exercise, and ensure you’re getting adequate sleep.”

However, there has been a subtle shift toward a more person-centered approach in diabetes care over the past five to ten years. Dr. Nathan, who directs the Diabetes Center and Clinical Research Center at Massachusetts General Hospital, emphasizes the importance of collaboration between patients and physicians.

“This means working together to develop a lifestyle and medication plan that suits your individual needs. Doctors aren’t there to dictate your choices; rather, they are there to support you in making informed decisions to manage your diabetes effectively.”

Five Essential Takeaways for Managing Diabetes

Dr. Nathan highlights five key recommendations from the guidelines that individuals with type 2 diabetes should be aware of (many of these tips are also relevant for those with type 1 diabetes, but it’s advisable for them to consult their doctors for specific guidance):

1) Prioritize Quality Sleep: The link between poor sleep and obesity is well-established, and growing evidence suggests that sleep disturbances are associated with an increased risk of diabetes. “Disrupted sleep patterns can negatively impact blood sugar control,” notes Dr. Nathan. Obstructive sleep apnea—a serious condition that causes repeated interruptions in breathing during sleep—is common among individuals with diabetes, especially those who are obese. Symptoms such as loud snoring, gasps during sleep, and daytime fatigue warrant evaluation. Speak to your doctor about a home-based test for sleep apnea.

2) Avoid Fad Diets: While many trendy diets—like keto, paleo, and intermittent fasting—can facilitate weight loss, most individuals tend to regain weight once they stop adhering to these diets. Dr. Nathan advises adopting a sustainable, healthy eating pattern that you can maintain long-term. Beneficial options include the Mediterranean diet and the DASH diet. For individuals with diabetes, it’s crucial to steer clear of sugary beverages and limit sweets and high-fat foods, while incorporating more high-fiber carbohydrates such as whole-grain bread and brown rice.

3) Exercise Safely: Walking is a great form of exercise for most individuals, but it’s important to start slowly and gradually increase your distance and pace if you haven’t been active. Those with diabetes should pay special attention to wearing well-fitting shoes and regularly inspecting their feet for any redness, blisters, or sores. Diabetes can lead to neuropathy (numbness due to nerve damage), which may impair your ability to feel minor injuries on your feet, potentially leading to more serious complications.

4) Work Towards a Healthier Weight: The tips above can aid in weight loss, but many individuals with obesity may require medications to achieve significant weight loss. Metformin, the most commonly prescribed medication for lowering blood sugar, can help individuals lose an average of about five pounds. While this modest weight reduction can improve diabetes and its associated complications, larger weight losses yield even greater benefits.

Two newer diabetes medications, semaglutide (Ozempic) and tirzepatide (Mounjaro), can assist individuals in losing between 15 to 20 pounds, respectively, and also lower hemoglobin A1c levels by as much as two percentage points (A1c measures average blood sugar over three months). “These once-weekly injectable medications are exciting developments and should be considered as a primary option alongside metformin for those with diabetes and obesity,” says Dr. Nathan. However, due to their high cost (around $1,000 per month before insurance) and the requirement for indefinite use, they may not be suitable for everyone. In comparison, metformin is significantly more affordable at approximately $4 per month.

5) Understand Your Treatment Goals: As before, most individuals with diabetes should strive for an A1c level of 7% or less. Achieving this goal, even without weight loss, significantly reduces the risk of serious complications like vision problems, kidney disease, and neuropathy, according to Dr. Nathan.

Diabetes also increases the risk of heart disease. The target blood pressure should be less than 130/80 mm Hg, and the goal for LDL cholesterol is a 50% reduction (or reaching 70 mg/dL or lower). For individuals with existing heart disease, a lower LDL target of 55 mg/dL is recommended.

“Many of my patients take statins to lower cholesterol, and I often adjust their doses to help them meet lower targets,” adds Dr. Nathan. In some cases, a combination of cholesterol-lowering medications may be necessary to address persistently high LDL levels.