Discovery of the Year Vitamin W What has another year of research taught us about the effects of lifestyle on our prospects for attaining the best health? In general what we had known was reinforced with “multiple exclamation marks.” Of course, research reports don’t have exclamation points, highlighting or underlining. What these reports have are valuable numbers that improve our understanding of how to provide the best health recommendations. The first important number is a refined estimate of the increased risk for premature death resulting from people being inactive. The increased risk is 42% which makes it comparable to the increased risk from being a heavy smoker. While the results are not entirely new, the study certainly added a few more exclamation marks to the view that ‘sitting is the new smoking’ when it comes to health risk. The second number is $2,500 and is the amount of money you would likely save annually on medical costs related to heart disease if you walked for 30 minutes a day. Our understanding of sports related injuries has also improved in the previous year. The evidence is clearer that children with even one concussion are more likely to under perform in school and, as adults, experience lingering mental and physical problems. Lifestyle choices make a difference. For more about discoveries made in the previous year that can make a difference in your health and wellbeing read “Savings, Longevity and the Year in Fitness” As for the health benefits of Vitamin W, perhaps you guessed – it’s the ‘Walking Vitamin.’ Unfortunately it’s not a pill and may never be. You only get it by walking or other exercises. Regardless of how you get it, I generally recommend at least 30 minutes a day of this miracle vitamin. Want the amazing benefits of an extra dose? You need only join me this coming Saturday morning at 8:00 am. For the most enjoyable winter morning walk, hat and gloves are recommended. Nancy Neighbors, MD Which Diet is Right? A successful weight loss program usually requires: 1. Portion size reduction 2. Nutritious foods 3. Evidence that it can work 4. Positive reinforcement With dozens of diets, the right choice can be confusing. For many, the Mediterranean diet is a good choice. Studies show that people who follow the Mediterranean Diet enjoy better health than those who don't. Find your Mediterranean Diet score by giving yourself one point for each yes answer and zero for each no answer. 1. Vegetables, two or more cups of vegetables a day 2. Fruit, two or more pieces of fruit a day 3. Whole grains, 2 or more whole grains a day 4. Fish, 2 or more times a week 5. Legumes/beans, 2 or more servings a week 6. Nuts/Seeds, A handful of nuts most days 7. Fat, Lots of olive oil and few other fats 8. Red or Processed Meat, 2 servings or fewer a week 9. Wine, ½ to 1 drink per day for women. 1 to 2 for men (but no more) How To Score Yourself 8-9 Your eating habits follow the Mediterranean Diet 6-7 You are doing well. 4-5 A good start, but you can do better if you value your health 0-3 Time to turn your life around If your score was lower than you'd like, pick one eating habit category each month to change for the better. For a variety of delicious recipes Google the term “Mediterranean Diet recipes” or visit the website AllRecipies.com. Want to learn more about advantages of the Mediterranean Diet” The Mayo Clinic article “Mediterranean diet: A heart-healthy eating plan” is a good place to begin. |