A Healthier You, From A To Z

Just in time for the New Year, here’s an alphabet of tips designed to help you take optimal care of that body and mind of yours and stay well.

 

Ready to become the best possible you in ’24? For most of us, that needn’t mean a complete lifestyle overhaul, with all the fun extracted. Making smart lifestyle choices can help you not only avoid disease, but also feel more energetic and get more joy out of life. On the following pages, we present, based on recent research, a health tidbit for each letter of the alphabet.

A IS FOR ALCOHOL

Beer, wine and liquor are ingrained in our culture as accompaniments to good food and good times. But the health benefits claimed for alcohol in some past studies have been questioned by experts, who wonder: Did they show a real cause-andeffect connection, or was it merely that healthy people did more socializing, and thus more imbibing? One thing doctors agree on is that you’ll have a safer, healthier 2024 if you avoid heavy drinking. The Mayo Clinic suggests limits of one drink a day for women, two drinks a day for men, one drink being 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof distilled spirits. (FYI: Mayo also says that even light drinking brings a “tiny” increased risk of some cancers.)

B IS FOR BEDSIDE MANNER

When you have a health issue—especially a serious illness like breast cancer—you want a health care professional you trust and feel comfortable with. According to a study from New Jersey’s own Rutgers University, an empathetic doctor makes a difference in reducing patient anxiety and uncertainty. “Cancer isn’t just a diagnosis, it’s a journey that may involve guidance from various healthcare professionals,” says Raimonda Goldman, D.O., chief of oncology at Holy Name Medical Center in Teaneck. “It’s imperative that patients find someone who has a willingness to collaborate with others, is sensitive to cultural differences, exudes trustworthiness, communicates clearly and shows genuine concern. This can significantly contribute to a positive experience throughout the patient’s treatment journey and help mitigate any anxiety.” And be sure family members are comfortable with the healthcare team too. “The patient’s family is also on this journey with them,” Dr. Goldman says. “Look for a physician who can provide and guide your family to engage in the support they need as well.”

C IS FOR CARDIAC CARE

Hitting 10,000 steps a day isn’t the only route to heart health. A new British study has found that climbing five or more flights of stairs daily, or about 50 steps, was linked with a lower risk of heart attacks and strokes. Researchers determined that really, any short burst of high-intensity activity is good for your heart, and it’s especially fitting if you can’t get a full workout in. So maybe 2024 is the time to take up jump rope?

D IS FOR DIETING

Europeans have been onto something for centuries with the Mediterranean diet, which emphasizes healthy fats and lots of meat and veggies. Turns out that older people who follow a lower-calorie Mediterranean diet and exercised—even minimally—up to six days a week gained muscle and lost weight by the end of year, and kept it off three years later, a new study reports. A lower-calorie diet also can reduce the onset of Alzheimer’s disease. Fish, a Mediterranean diet staple, is a low-calorie superfood that is known to boost brain function, notes Robin DeCicco, certified holistic nutritionist at Power of Food Education in Ramsey. “There are many types of fish that help improve brain health, including flounder, cod, haddock, sole, sea bass and tuna,” she says. “My favorites are salmon, arctic char and wild sardines packed in olive oil and canned mackerel. Fish is brain food.”

E IS FOR EYES

Carrots help your vision, sure, but apparently grapes do too! Eating this antioxidant-heavy fruit (on its own, not in wine) for 16 consecutive weeks was found in a recent study to help improve eye health and vision in older adults. It could be due to polyphenols, which are phytochemicals found in grapes and other foods such as blueberries, cherries and leafy green vegetables that work as antioxidants that can help combat inflammation in the body. Studies showed that certain antioxidant vitamins can slow the progression of intermediate and advanced macular degeneration and are commonly recommended to patients, and this study suggests grapes have a similar benefit. Good news is there are black, green and red grapes, which all taste slightly different, or you can opt for a sweeter variety such as cotton candy grapes or mini-champagne grapes.

F IS FOR FERTILITY

The older we get, the harder it is to get pregnant, since women’s egg quality and quantity decline with age. But recent research has determined that an anti-aging supplement called spermidine made middle-aged mice more fertile. Experts think this shows promise for humans too, and just might be the “holy grail” of fertility over age 40. In the meantime, eat more cheddar cheese, mushrooms and soybeans, which naturally contain spermidine.

G IS FOR GUT HEALTH

You may want to invest in a good prebiotic vitamin. A new study found that this dietary supplement, which helps maintain good bacteria in the gut, not only helps with digestion but also with weight. “Prebiotics (carbohydrate-based sources of fiber) feed probiotics, and they improve the balance of bacteria in the microbiome,” says Debbie Bessen, M.S., R.D., nutrition outreach manager at Holy Name Medical Center in Teaneck. “Some probiotic strains are thought to have an effect on weight loss, especially body fat.” She says you’ll find prebiotics in foods like artichokes, tomatoes, onions, leafy greens, garlic, berries, bananas (green), kiwis, cherries, apples, quinoa, flaxseeds, oatmeal, lentils, chickpeas, and white and black beans.

H IS FOR HAPPINESS

Happiness is in our blood—literally. According to recent research, some people are more genetically inclined to be happy than others, and their happiness mostly remains consistent from age 12 to age 73. This was true for people of all backgrounds. Still, even if you’re not more genetically joyful, it helps to do more of whatever it is that makes you happy—other research suggests that happy folks tend to have lower blood pressure, reducing the danger of heart disease.

I IS FOR INDIGESTION

The spice turmeric has been shown in a new study to treat symptoms of indigestion such as bloating, nausea and stomach pain just as well the over-thecounter omeprazole product Prilosec, both on its own and in combination with meds. People in Asia have been using this spice for this purpose for centuries, but the Western world is catching on. Sprinkle it on rice or cauliflower, in soups or stews, or even use it when baking cookies and cakes. Don’t have turmeric in your spice rack? “There are many natural herbs that have been used for centuries to aid digestion, including peppermint, ginger, chamomile, turmeric, cinnamon and dandelion,” says Debbie Bessen, M.S., R.D., nutrition outreach manager at Holy Name Medical Center. “However, if they are used medicinally in large concentrations, it’s important to contact a healthcare professional first.”

J IS FOR JOINTS

Seventy percent of older adults experience pain in their joints, which are intricate structures made up of bone, cartilage, ligaments, tendons and synovial fluid. But you don’t need to live with achy joints. There are many remedies for joint pain, including over-the-counter hot and cold packs as well as anti-inflammatories such as Advil and Aleve, Anthony Delfico, M.D., orthopedic surgeon and director of sports medicine at The Valley Hospital in Ridgewood tells BERGEN. Gentle exercise, regular massages and weight management can also help, since being overweight puts added stress on joints. When performing gentle, low-impact exercises, “use proper form and take it easy” so you don’t overextend muscles and joints and overexert yourself, Dr. Delfico says. Consult your physician if joint pain persists after a couple of weeks or if joints can’t move.

K IS FOR KINDNESS

Doing even a small generous thing for someone else has been found to ease symptoms of depression and anxiety. “Being kind creates the world we want to live in,” notes Stephen Oreski, L.C.S.W., a psychotherapist who runs his eponymous office in Paramus. “And physiologically, smiling—whether you’re doing it or whoever is the recipient of your kindness—makes us feel better.” Still, he notes, the happiness you feel after random acts of kindness isn’t a permanent solution to depression and anxiety. “When people are depressed, their world gets smaller,” Oreski says. “Kindness is helpful in opening up to the world and it’s a part of addressing depression. But you always want to seek professional help if you are suffering from depression.”

L IS FOR LONG COVID

What differentiates people who recover quickly from the coronavirus from long-COVID sufferers, whose symptoms last beyond three months? Reduced levels of the neurotransmitter serotonin, according to a recent study. Lower serotonin levels were found to cause problems with cognition seen in some long-COVID patients. The next step is most likely clinical trials to see how increasing serotonin improves symptoms. For now, certain supplements (such as those containing creatine), exercise, more sunlight and foods containing tryptophan (like turkey) can increase serotonin levels.

M IS FOR MENOPAUSE

Feeling extra stressed lately? That could be why your menopause symptoms are more pronounced too. A recent study found that women who reported higher stress levels, anxiety or depression and/ or constipation also had more severe menopausal symptoms. However, these symptoms can be managed. “I tell my patients about hormonal treatment options, synthetic treatments, herbal remedies and supplements, as well as meditation, yoga and massage therapy, which can lower cortisol levels,” says Tracy Verrico, D.O., of Bona Dea Gynecology in Paramus. “There are treatments for women who are suffering with moderate to severe symptoms.”

N IS FOR NAIL BITING

Quitting a nail-biting or skin-picking habit won’t happen overnight, but slowly but surely “habit replacement” can help. In a recent study, nail biters who were taught to replace their habit with another, such as rubbing the fingertips, palm or back of the arm at least twice a day, saw a reduction in their biting habits. “Nail-biting is usually an expression of anxiousness,” says Stephen Oreski, L.C.S.W., a psychotherapist in Paramus. “Practice mindfulness when you have the urge to bite your nails, and take note when you do it. Is it when you drive or when you watch TV? Be aware and then practice doing something else during that time, like wearing gloves when you drive if that’s when you have the urge.” If you want to quit this habit for good, though, seek out a qualified therapist.

O IS FOR OBESITY

Here in New Jersey, the prevalence of obesity in adults is slightly lower than the national average (28.6 percent vs. 32.3 percent), but many of us are still clinically overweight. And a recent paper claims that the biggest culprit in obesity is fructose. This sugar is found naturally in fruit, but is also added to artificial sweeteners and many processed foods. To lower your fructose intake, start by not buying foods whose nutrition labels list fructose, crystalline fructose or honey among the ingredients.

P IS FOR PICKLEBALL

An Apple Health study found that both tennis and pickleball have equivalent health benefits to their players, boosting overall health as well as balance and coordination. Still, knee and leg injuries as well as ailments like tennis elbow and tennis leg are common with both of these sports. To avoid injury, warm up for pickleball with “10 to 15 minutes of stretching and light jogging or walking prior to playing,” notes Kimberly Koury, M.D., orthopedic surgeon at Englewood Health. “It is important for overall health to build in daily stretching into your routine such as a basic calf stretch two to three times daily for five minutes.”

Q IS FOR QUALITY CARBS

It’s quality, not quantity when it comes to the carbohydrates you consume. New research found that high-quality carbohydrates such as whole grains promoted less weight gain in middle-aged folks, while lower-quality carbohydrates (those with refined carbs or added sugars) resulted in more weight gain. That’s because high-quality carbohydrates go through less processing, contain more nutrients and are higher in fiber. According to Robin DeCicco of Power of Food Education in Ramsey, high-quality carbs can be found in millet, quinoa, brown rice, oats, buckwheat and amaranth. “I consider all beans/lentils to be high-quality carbs as well as starchier veggies like sweet potatoes, potatoes and butternut, spaghetti and acorn squashes,” she adds. “These are a bit higher in carbs than veggies like leafy greens, broccoli, cauliflower, zucchini, but they are denser/sweeter/ more satisfying, so you can get your fill and feel satisfied while watching your weight.”

R IS FOR RUNNING

Running has a plethora of benefits for our physical health, but now it’s been proven to have advantages for mental health too. Researchers found in a recent study that in some people, running regularly can be just as helpful as antidepressants for treating depression and anxiety symptoms. The reasoning? Running helps increase blood flow to the brain and boosts levels of endocannabinoids, a biochemical substance produced by the body that promotes feelings of calmness and reduces anxiety. Running also reduces stress, enhances mood and memory and improves one’s ability to learn. Not sure how to begin a new running routine? “If you would like to start running, it is critical to stretch, build up your distance gradually and to take adequate rest days to allow your body to recover,” Dr. Koury says. “This is crucial to prevent injuries such as stress fractures, strained muscles, etc.”

S IS FOR SKIN

Topical creams can help make your skin look and feel its best, but that’s not the only way to get that natural glow. One study found that weightlifting can improve skin elasticity; another unrelated study concluded that listening to relaxing music can help skin look more rejuvenated too. (Taylor Swift was named the world’s “most relaxing artist.”)

T IS FOR TEA

A new way to help prevent diabetes may just be your cup of tea. Researchers found that drinking a cup of dark tea (such as black tea) once a day without any added sweeteners may reduce your risk of prediabetes and type 2 diabetes. Black tea contains antioxidants called flavonoids—which are also found in fruits and vegetables—which are linked to reducing high blood pressure, high cholesterol and obesity. If you’re looking to cut out sugary drinks and soda, switching to tea is a good option. Try oolong tea, another black tea, which has been known to reduce and lower cholesterol.

U IS FOR ULTRA-PROCESSED FOODS

Having trouble putting down that tub of ice cream or sealing up the bag of chips may not just be about self-control. Instead, a new study found that it could be because ultra-processed foods (UPFs) have an addictive quality to them. Researchers found that UPFs’ ingredients make their way to the brain faster than minimally processed foods do, which is why we want to eat more and more of them. This isn’t to say that everyone who craves salt is addicted to it, but it is worth keeping in mind next time you go for a (second or third) handful of Lay’s.

V IS FOR VITAMIN B

Out of the 13 vitamins our bodies need, eight of them are part of the vitamin B subgroup, including B12, which helps make our DNA and our red blood cells. Vitamin B12 deficiency has recently been linked with chronic inflammation and a range of health problems. You may be vitamin B12-deficient if you feel unusually tired or weak or are experiencing gastrointestinal issues. Your primary care physician can run a blood test to see if your B12 levels are normal or on the lower end.

W IS FOR WALKING

No time for a full-on workout? Two minutes will do. Even just 60–120 seconds a day of vigorous activity—power walking, climbing stairs or even chasing after your kids—can lower your risk of certain cancers, according to a new study. If possible, shoot for a full half-hour to increase the benefits of walking. “Even a simple 30-minute walk (especially before or after a meal) will increase insulin sensitivity, which will help lower blood sugar and prevent or help treat diabetes,” says Kimberly Koury, M.D., orthopedic surgeon at Englewood Health. “It will also decrease inflammation and help support your gut microbiome health. The end result will be a stronger body and mind.”

X IS FOR X-RAYS

Your dental office may inspire memories of wearing those heavy lead aprons or thyroid collars during X-rays, but you may not be doing so for much longer. A recent study found that the radiation from X-rays does not cause genetic mutations or diseases, and the risk of thyroid cancer is low, meaning that these aprons may not be necessary.

Y IS FOR YAWNING

Yawning has long baffled researchers—why do we do it, and what is the point? Experts have said a yawn releases hormones that jolt you awake—temporarily—by increasing your heart rate. But new studies suggest that yawning may be a way for us to avoid harm. The logic is that if you see someone around you yawning, you’ll be more vigilant to threats in an attempt to protect that overly tired person.

Z IS FOR ZZZS

You knew this one was coming, didn’t you?) Here’s good news for folks who “snooze” the alarm every morning. In a new sleep study, people who snoozed for an extra 30 minutes performed just as well on cognitive tests as their friends and neighbors who jolted right out of bed. And grabbing that bonus Z-time apparently did not dampen the snoozers’ mood. So don’t feel too guilty about hitting that button—those extra few minutes may make you feel more awake once you’re up and at ’em.