http://www.modernhealthandliving.com/

Modern Health and Living, Cedarburg, WI (2024)

07/21/2024

OVERCOMING WEIGHT-LOSS PLATEAUS

According to Nicholas “Dr. Nick” Yphantides, M.D., M.P.H., medical spokesperson f (Take Off Pounds Sensibly), the nonprofit weight-loss support organization, “There are inevitable periods of plateau. You feel like you have changed nothing, yet the body fat no longer disappears and your weight loss seems to be stuck in neutral. The real dilemma is that the plateau can be a huge motivation killer.”
The harm, he says, is that some people give up during a plateau and fall back into poor eating and exercise habits out of discouragement.
On a positive note, since it’s best to lose weight slowly, steadily, and sensibly, plateaus can often be a body’s balancing act. A plateau also can signal that a body has less fat left to lose.
Dr. Nick points out that real plateaus, when weight loss does in fact stall, are different from perceived plateaus, when a person is in denial and doesn’t believe they are doing anything differently, yet the weight is not coming off.
“Honesty and accuracy are such core ingredients to healthy living for members that I have to mention them, as I frequently discover what I call a ‘perceived plateau’ upon deeper interaction and conversations with people who are frustrated with their weight loss,” he says.
One cause of a true plateau is that the body is trying to achieve equilibrium, or homeostasis. In this state, the body wants to retain the status quo and not lose weight. Weight will resist coming off, even if the number of calories consumed and level of exercise stay the same.
Dr. Nick says that the key is to mix up your routine so the body reacts to changing signals. “Some weight-loss warriors make the mistake of expecting different results with the same routine. It’s easy to get discouraged, but it’s more effective to get creative,” he notes.
His strategies for overcoming a weight-loss plateau include:
• Eat the same weekly amount of calories but eat less one day and more the next to make the body react differently. Also, remember to drink water to feel full and avoid problems caused by dehydration.
• Try adding a new activity to an exercise routine. It will activate more muscles and change the way the body is used. For instance, if you typically walk daily, swim or bike instead. Add high-intensity cardio intervals to a low-intensity workout. If there’s a fun, new dance class to try, this is a good time.
• Switch the type of workout. For example, trade an aerobic session for a strength-training or muscle-toning class. This can increase lean muscle mass and jump-start the metabolic rate.
• Spread out daily food intake to fuel metabolism over a longer period of time. Add a few mini-meals each day, going from three meals to five, without adding calories. Make sure breakfast is a solid meal, because it results in better concentration and higher energy throughout the day.
Use patience and persistence as tools in the journey to overall wellness. Weight-loss plateaus will happen along the way - but they can be overcome.
TOPS Club Inc. (Take Off Pounds Sensibly) is the original weight-loss support and wellness education organization. Founded more than 63 years ago, TOPS is the only nonprofit, noncommercial weight-loss organization of its kind. TOPS promotes successful weight management with a “Real People. Real Weight Loss.®” philosophy that combines support from others at weekly chapter meetings, healthy eating, regular exercise, and wellness information. TOPS has about 170,000 members – male and female, age seven and older – in nearly 10,000 chapters throughout the United States and Canada.
Visitors are welcome to attend their first TOPS meeting free of charge. Membership is affordable at just $28 per year, plus nominal chapter fees. To find a local chapter, view www.tops.org or call (800) 932-8677.

07/03/2024

July 2024
https://issuu.com/healthwise

06/20/2024

The Connection Between Sleep and Fitness

Americans are some of the most sleep deprived people in the world, and there are reasons for this. In this article Beth discusses the value and importance of sleep. How much sleep is enough and the benefits of getting a good night’s sleep. Plus, the downside of a sleep deficit, and what we all give up as a result. The latest episode features best-selling author and social media influencer Beth Linder-Moss.
Sleep and Fitness
Moss addresses the connection between sleep and fitness, clarifying that achieving a balance between the two is of utmost importance and not necessarily “bad news” for early risers. Making sure to get sufficient sleep is vital, and for morning exercisers, the key is to retire earlier the previous night.
Get 7-8 Hours If Possible
Moss treads lightly upon her lifestyle, giving listeners a glimpse of her routine that includes waking daily at 4:00 AM. However, she admits that she doesn’t always get the recommended 7-8 hours of sleep per night, opting for at least six hours instead.
During the episode, Moss digs deep into the different stages of sleep and discusses the impact of each stage on bodily functions. The discussion ranges from Stage One to REM sleep, noting how critical sleep is in muscle relaxation, memory storage, immune system strengthening, and body self-repair.
The Stages of Sleep
The podcast extends into another crucial aspect – the significance of getting through all sleep stages to provide the body a full cycle of restoration and rejuvenation. The damage inflicted on physical fitness due to insufficient sleep is discussed along with the vital role sleep plays in repairing worn-out muscles and tissues.
Cut Out Caffeine
Highlighting the dangers of caffeinated drinks on sleep patterns and overall fitness, Moss shares her take on the influence screens and technology have on our sleep cycle. The episode culminates with useful tips on winding down with meditation and relaxation techniques to get a better night’s sleep.
As Moss puts it, the fitness journey is nothing but a balancing act – between workout, sleep, and relaxation. It’s an approach worth learning more about, so tune in to this episode for critical insights into sleep and fitness.
About Beth Linder Moss
Beth Linder Moss is a best-selling author and social media influencer known for her contributions to fitness and wellness. Beth Linder-Moss is a certified Health and Wellness Coach, Personal and Group Fitness Trainer, and an Exercise Physiologist. She earned her Bachelor of Science degree in Exercise and Sports Science from The Pennsylvania State University. During her freshman year, she received her first Group Fitness Certifications, which inspired her to make a career in this life-changing field. Since then, she has acquired several certifications: as an exercise physiologist and personal trainer from The American College of Sports Medicine, a Certified Specialist in Sports Nutrition, a Health and Wellness Coach, and possesses, as well, several additional exercise and nutrition-related credentials. She has created two fitness/nutrition certifications on behalf of a large national franchise. She is also the author of a certification for a large yoga franchise on how to incorporate High-Intensity Interval Training (HIIT) into yoga classes.

04/16/2024

FOOD AND MOOD

In an individual’s lifetime, there are occurrences that lead to stress. Whether it’s due to relationships, work, financial situation, or other stressors, people spend time worrying. At times, stress can feel like a constant.
It’s easy to turn to food when feeling down. This is called emotional overeating, or eating to squash feelings of sadness, fear, anger, boredom, loneliness, and/or stress. It often comes in a form of binge eating, eating whatever is around, sometimes without even realizing it.
Not only is emotional overeating harmful when trying to lose weight, but it can quickly become a pattern that’s hard to break. For example, you feel stressed, so you turn to junk food. Then you feel guilty about it, and that leads you to emotionally overeat. The whole cycle starts over again. So how do you break free?
The following suggestions are from TOPS Club, Inc. (Take Off Pounds SensiblySM), the nonprofit weight-loss support organization, with a “Real People. Real Weight Loss.®” philosophy that encourages its members to make lifestyle changes that last a lifetime.
Keep a food and mood diary
Start writing down what you eat, when you eat, and how much you eat. Also jot down how you felt before, during, and after you ate. As this becomes a habit, you may start to notice patterns between food and your mood. For example, you might see a common pattern of eating poorly after a long day at work.
Check in with yourself
Before you reach for that bag or chips or bowl of ice cream, wait a few minutes. While you wait, be honest with yourself about how you’re feeling. What’s going on emotionally? This allows you to recognize why you’re eating and might help you to think twice.
Substitute eating for healthier habits
One cause of emotional overeating is boredom. To nip boredom in the bud, try another activity to keep you busy. Read a book, go for a walk, call a friend, listen to music, or play with your pet.
Give yourself grace
If you slip up and overeat, forgive yourself and begin again the next day. Think about how you might try to avoid a similar situation but be sure to focus on the steps forward you’ve already made. Give yourself some credit for trying to establish better eating habits.
Join a support groupLean on family and friends when you’re feeling down. Most TOPS members feel supported by their fellow peers and attribute their weight loss to the support of their fellow chapter members.
About TOPS®
TOPS Club Inc. (Take Off Pounds Sensibly) is the original weight-loss support and wellness education organization. Founded in 1948, TOPS is the only nonprofit, noncommercial weight-loss organization of its kind. TOPS promotes successful weight management with a “Real People. Real Weight Loss.®” philosophy that combines support from others at weekly chapter meetings, healthy eating, regular exercise, and wellness information.
Today there are about 65,000 members, including men, women, and international members who join chapter meetings online, with thousands of chapters in all 50 states and Canada. TOPS also has an online program for people who might prefer that model or who live too far to attend in-person chapter meetings. Online resources include news and information from the health and inspirational community, meal planning ideas, workouts, chapter resources, and more.
Visitors are welcome to attend their first TOPS meeting free of charge. Membership is affordable, starting at $49 per year in the U.S. and $59 annually in Canada, plus nominal chapter fees. Join TOPS, visit www.tops.org, or call 800-932-8677 to learn more about TOPS and to find a local chapter.

03/26/2024

PARKINSON’S COMMUNITY TO RAISE FUNDS, AWARENESS AT MOVING DAY MILWAUKEE
WHAT: The Parkinson’s Foundation will host its annual Moving Day Milwaukee, a Walk for Parkinson’s, on Saturday, May 18 at Hart Park in Wauwatosa, WI. The in-person event is one of many community events taking place across the country this year. Funds raised through Moving Day will support cutting-edge research, care and education programs to improve the lives of people with Parkinson’s disease (PD) and their families.
Moving Day Milwaukee is a celebration of movement and exercise—proven to help manage PD symptoms. At Moving Day Milwaukee, community members will . At Moving Day Milwaukee community members will be invited to our vendor fair as well as to participate in exercise demos with Parkinson’s specific exercises. This will be followed by our Moving Day Ceremony highlighting the organization's work and celebrating those in the PD community. The route will feature both a ¼ mile and a 2-mile loop.
Since 2011, Moving Day events across the country have raised more than $45 million supporting the Parkinson’s Foundation mission to make life better for people with PD.
WHO: Attendees will include people with Parkinson’s disease and their families, health professionals, local businesses and more.

WHEN: SATURDAY, MAY 18, 2024
9:00 AM – 12:00 PM

WHERE: HART PARK, 7300 W. CHESTNUT, WAUWATOSA, WI
7300 W. CHESTNUT ST, WAUWATOSA, WI

RSVP: To register or donate, the public may visit https://movingdaywalk.org/event/moving-day-milwaukee/

About the Parkinson’s Foundation
The Parkinson’s Foundation makes life better for people with Parkinson’s disease by improving care and advancing research toward a cure. In everything we do, we build on the energy, experience and passion of our global Parkinson’s community. Since 1957, the Parkinson’s Foundation has invested more than $449 million in Parkinson’s research and clinical care. Connect with us on Parkinson.org, Facebook, Twitter, Instagram or call 1-800-4PD-INFO (1-800-473-4636).
Parkinson's Foundation and Rock Steady Boxing Announce National Team Partnership of Moving Day, a Walk for Parkinson's

Partnership will raise awareness of PD and the importance of exercise
Rock Steady Boxing, a nonprofit gym that provides a unique exercise program specifically designed for Parkinson's disease (PD), has partnered with the Parkinson's Foundation as a National Team for Moving Day, a Walk for Parkinson's. Moving Day is the Foundation's signature fundraising event and a movement for more awareness, funding, and understanding of PD. As a National Team, Rock Steady will strive to raise awareness for PD, enhance company culture, and increase reach by connecting with thousands of other supporters across the country.

"At Rock Steady, we are very excited about serving as a National Team for Parkinson's Foundation Moving Day events around the country," said Ryan Cotton, president and CEO of Rock Steady Boxing. "The Parkinson's Foundation has long been a supporter of Rock Steady affiliate locations and we look forward to working with our 800+ affiliate locations to bring together the Parkinson's community to raise awareness of PD and the importance of exercise for people with this diagnosis."

With nearly one million people affected in the U.S. and 10 million people worldwide, PD is the second most common neurodegenerative disease after Alzheimer's. While PD varies from person to person, studies show that regular exercise can improve PD symptoms and can improve overall quality of life.

Founded in 2006, Rock Steady is one of three organizations that is an Accredited Exercise Education program by the Parkinson's Foundation. Its non-contact, boxing-based curriculum is adapted and designed specifically to address the symptoms of PD and provide physical benefits including improved walking and balance, decreased falls and hospitalizations, and in some cases, significantly slows the progression of the disease. Exercise programs, like Rock Steady, may also help individuals with PD improve their overall quality of life by decreasing fatigue, depression and anxiety.

"I'm so happy that Rock Steady Boxing will now be part of all Moving Day events across the country, particularly for those in the community who have yet to experience it," said Terri Weymouth, who was diagnosed at age 55 and is an active boxer in the program since 2009. "My diminished symptoms and great physical condition are proof that exercise is truly as important as the experts stress it is for people living with Parkinson's."

The emphasis that Moving Day events place on the benefits of exercise for PD symptoms provides a platform for Rock Steady to raise awareness and collaborate with organizations and individuals dedicated to serving the PD community. Since 2011, Moving Day events around the country have gathered over 186,000 participants and raised $45 million to fund cutting-edge research and community programs.

The Parkinson's Foundation will also expand its footprint by bringing exercise programs like Rock Steady to three all-new Moving Day event locations this year. Moving Day Salt Lake City and Moving Day Portland, Maine will take place for the first time this spring on Saturday, May 4 and Saturday, June 1, respectively. The all-new Moving Day Indianapolis joins the movement during the organization's fall season on Saturday, September 21.

For more information on how to participate in a Moving Day event near you, visit MovingDayWalk.org or call the Parkinson's Foundation free Helpline at 1-800-4PD-INFO (473-4636) for assistance in English or Spanish.

About the Parkinson's Foundation

The Parkinson's Foundation makes life better for people with Parkinson's disease by improving care and advancing research toward a cure. In everything we do, we build on the energy, experience and passion of our global Parkinson's community. Since 1957, the Parkinson's Foundation has invested more than $425 million in Parkinson's research and clinical care. Connect with us on Parkinson.org, Facebook, Twitter, Instagram or call 1-800-4PD-INFO (1-800-473-4636).

About Parkinson's Disease

Affecting an estimated one million Americans, Parkinson's disease is the second-most common neurodegenerative disease after Alzheimer's and is the 14th-leading cause of death in the U.S. It is associated with a progressive loss of motor control (e.g., shaking or tremor at rest and lack of facial expression), as well as non-motor symptoms (e.g., depression and anxiety). There is no cure for Parkinson's and nearly 90,000 new cases are diagnosed each year in the U.S.

About Rock Steady Boxing

Rock Steady Boxing equips affiliates and empowers coaches to improve the quality of life of people with Parkinson's disease. Founded in Indianapolis in 2006, the non-contact, boxing-based fitness curriculum is adapted and designed specifically to address symptoms of Parkinson's disease and is one of the most recognized exercise programs specifically for Parkinson's disease with over 800+ affiliate locations. To find a Rock Steady Boxing class near you, visit RockSteadyBoxing.org

01/02/2024

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12/04/2023

Why Are We Tired?!

Oxygen, water, food, sleep. These are the four requirements for life. Without them (in varying lengths of time) people die. Sleep is an important factor as it heavily influences our performance at work, our risk for chronic disease, and our overall quality of life. Sleep researchers, however, aren’t clear on the exact reason why humans even need to sleep. From an evolutionary perspective sleep would certainly have left primitive humans vulnerable to attack so it must offer some great advantage. Generally speaking, sleep is thought to allow our brains and our bodies to heal and repair from the damage of the day; synaptic plasticity is managed, brain pathways that are not being used are pruned, muscles are repaired, and energy stores are replenished.
America is Tired
Short sleep duration (defined as less than 7 hours of sleep per night) is common. In the United States 24% – 48% of people report it. If you are obese, a smoker, consume excessive alcohol, or are physically inactive you are more likely to report short sleep duration.1 Sleep is an active process. In other words, you don’t fall asleep simply because your brain is tired. Sleep is actively maintained throughout the night. Disruption of this careful balance between arousal and sleep results in, what else, disrupted sleep.

Read the full article in MHL December 2023 Edition

11/28/2023

Five Grounding Tips for the Holiday Season

By Dr. Lise Deguire
As we officially enter into the holiday season, anxiety hangs in the air, with so many worries. There is the obvious anxiety about our health and the health of our loved ones. Can we drive to see our aging parents? Can our adult children fly home for Christmas? Then there is the economic news so many families struggling. How many presents can we afford under that tree this year? Can we even afford the tree?
I feel the same crushing pressures as everyone. For over 35 years, I have spent New Year’s with three best friends, which expanded to our partners and our children over time. For decades, our merry band of twelve have rung in the New Years together. But not this year. I cannot tell you how sad this makes me.
However, 2020 is what it is, and I am trying to make the best of it. For this holiday season, I have created a new home base for myself, with new daily rules. Every day, I try to do the same five things. Each of these activities makes me calmer, happier, and/or more at peace. For ease of remembering, think of the mnemonic M.E.C.C.A. (Mecca being both a holy city, and a word that means “center”).
What is M.E.C.C.A.?
1) Meditate: Start your day with a brief meditation. I listen to “Headspace,” which offers a ten minute daily guided meditation (learn more about it here: https://www.headspace.com/). To be clear, every morning I wake up and think, “Oh let’s just skip meditating.” I really never want to. But, when I engage in meditation, I feel better: clear headed, relaxed and refreshed. It is the best way to start the morning.
2) Exercise: Every day, I exercise. Given COVID, I stay away from the gym, but I can still walk the dog, or hop on our elliptical trainer, or lift hand weights. And as with meditation, every time after I exercise, I think “Oh I feel so much better.” Remember too that with the holidays usually comes extra eating and drinking. Exercise helps combat that holiday five.
3) Create: Do you write? Paint? Quilt? Perhaps you used to practice a creative art, years ago, when you were in school. Creativity is one of the best coping tools we have. By creating, we can take our feelings and transform them into something else: something beautiful or moving or cathartic. And bonus, use your creativity skills to make presents this holiday. I have a cousin who sends exquisite handmade cards every year at Christmas. Her skill is beyond me, but I always look forward to seeing her creations.
4) Connect: During the holiday time, many people feel lonely. Many of us have lost someone, and we miss them particularly around this sentimental season. This year, there will be even more people missing their loved ones, because most of us will need to stay in our own homes. Reach out to your loved ones. Don’t just text, pick up the phone and talk. I grant you, the conversation won’t be riveting. No one is doing anything, so there isn’t much to talk about other than COVID 19. Just the same, call your friends. Call your aunt. Call your grandparents.
5) Accomplish: Every day, do something you have put off doing. You know those projects that you never have time for? My house was filled with those, but not anymore! And goodness knows, around the holidays there is plenty to be done. Perhaps this will be the year that I finally organize the Christmas paper bin. It is full of scraps of wrapping paper, dusty ribbons and cardboard boxes of dubious utility. Every year I tell myself I will clean it out and organize it. Something tells me that this will finally be the year.
No one knows how long we will drift in this odd COVID limbo, but I hope you can make the best of this strange holiday season, caring for yourself and keeping a healthy grounding routine. You will find me meditating and exercising (reluctantly), creating my blogs, and calling my friends on New Years. You will also find me in the back of my garage, throwing out dusty wrapping paper.
We will find our way back to normal, at some point. For now, enjoy the twinkle lights adorning your neighbor’s houses. Take care and chin up. Humanity has gotten through many difficult times, and we will get through this too. Happy Holidays!
Dr. Lise Deguire is a clinical psychologist in private practice, and author of Flashback Girl: Lessons on Resilience From a Burn Survivor. For more information, please visit, www.lisedeguire.com.

11/21/2023

Detox before the Holidays

Are you thinking of trying a “detox” or cleanse? They claim to help you lose weight or rid your body of toxins. After a winter of holiday eating, they might seem like a way to kickstart better habits in the new year. But are these trendy programs and products healthy or just a bunch of hype?
“Detoxes” aren’t all the same. Some involve fasting, followed by eating only certain foods. You may be limited to drinking only juices or liquids. Some include dietary supplements or herbs. They can involve cleansing the colon, or lower intestinal tract, with enemas and laxatives.
Are they effective? There aren’t many high-quality studies of detox programs and cleanses. In 2015, a team of experts concluded that results so far don’t support the use of detox diets for weight loss or removing toxins. Another group found that juicing and “detox” diets are probably just a short-term fix. There may be early weight loss because you start out consuming fewer calories. But detox diets tend to lead to weight gain once you resume a normal diet.
Detox diets can also have risks. The FDA has charged several companies for selling detox/cleansing products that contain harmful ingredients. Talk with your health care provider if you’re planning on starting a detox diet or cleanse to make sure it’s safe.
“Detoxes” and “Cleanses”: What You Need To Know
What are “detoxes” and “cleanses”?
A variety of “detoxification” diets, regimens, and therapies—sometimes called “detoxes” or “cleanses”—have been suggested as ways to remove toxins from your body, lose weight, or promote health.
“Detoxification” programs may involve a single process or a variety of approaches. These include:
Fasting
Drinking only juices or similar beverages
Eating only certain foods
Using dietary supplements or other commercial products
Using herbs
Cleansing the colon (lower intestinal tract) with enemas, laxatives, or colon
hydrotherapy (also called “colonic irrigation” or “colonics”)
Reducing environmental exposures
Using a sauna.
These programs may be advertised commercially, offered at health centers, or part of naturopathic treatment.
Some “detoxification” programs can be unsafe and falsely advertised.What does the research say about “detoxes” and “cleanses”?
There have been only a small number of studies on “detoxification” programs in people. While some have had positive results on weight and fat loss, insulin resistance, and blood pressure, the studies themselves have been of low quality—with study design problems, few participants, or lack of peer review (evaluation by other experts to ensure quality).
A 2015 review concluded that there was no compelling research to support the use of “detox” diets for weight management or eliminating toxins from the body. A 2017 review said that juicing and “detox” diets can cause initial weight loss because of low intake of calories but that they tend to lead to weight gain once a person resumes a normal diet. There have been no studies on long-term effects of “detoxification” programs.
What about safety?
The U.S. Food and Drug Administration (FDA) and Federal Trade Commission (FTC) have taken action against several companies selling detox/cleansing products because they (1) contained illegal, potentially harmful ingredients; (2) were marketed using false claims that they could treat serious diseases; or (3) in the case of medical devices used for colon cleansing, were marketed for unapproved uses.
Some juices used in “detoxes” and “cleanses” that haven’t been pasteurized or treated in other ways to kill harmful bacteria can make people sick. The illnesses can be serious in children, elderly people, and those with weakened immune systems.
Some juices are made from foods that are high in oxalate, a naturally occurring substance. Two examples of high-oxalate foods are spinach and beets. Drinking large quantities of high-oxalate juice can increase the risk for kidney problems.
People with diabetes should follow the eating plan recommended by their health care team. If you have diabetes, consult your health care providers before making major changes in your eating habits, such as going on a “detox” diet or changing your eating patterns.
Diets that severely restrict calories or the types of food you eat usually don’t lead to lasting weight loss and may not provide all the nutrients you need.
Colon cleansing procedures may have side effects, some of which can be serious. Harmful effects are more likely in people with a history of gastrointestinal disease, colon surgery, severe hemorrhoids, kidney disease, or heart disease.
“Detoxification” programs may include laxatives, which can cause diarrhea severe enough to lead to dehydration and electrolyte imbalances.
Drinking large quantities of water and herbal tea and not eating any food for days in a row could lead to dangerous electrolyte imbalances.
Take charge of your health—talk with your health care providers about any complementary health approaches you use, including any “detoxes” or “cleanses.” Together, you and your health care providers can make shared, well-informed decisions.
Are all fasting programs considered “detoxes” and “cleanses”?
Although some fasting programs are advertised with “detoxification” claims, other fasting programs—including intermittent fasting and periodic fasting—are being researched for health promotion, disease prevention, improved aging, and in some cases weight loss. But there are no firm conclusions about their effects on human health. Also, fasting can cause headaches, fainting, weakness, and dehydration.

08/09/2023

Plants: Partners in Health?

Is there anything more delicious and nutritious than vine-ripened tomatoes, just-harvested peaches and corn, or fresh herbs and spices? Growing your own edible plants—whether in a backyard garden or a few pots on your windowsill—can be fun, rewarding, and healthful. If you share your garden’s bounty with friends and neighbors, you might even expand your social connections and spread the health around.
“Gardening has many health benefits. It allows you to get outside, get active, and sit less, which might help to reduce stress,” says Dr. Philip Smith, a life-long gardener who oversees obesity research at NIH. “Gardening can also help to improve your diet if you eat more fruits and vegetables. They’re especially delicious, with a more intense flavor, when ripe and freshly picked.”
Fruits and vegetables are packed with fiber and essential vitamins and minerals. Research has shown that eating fruits and vegetables as part of an overall healthy diet can reduce your risk for long-term diseases, such as heart disease, stroke, and some types of cancer. The fiber in fruits and vegetables can help relieve constipation and normalize your bowel movements.
Fruits and vegetables may also help reduce your calorie intake—especially if they’re replacing high-calorie, high-fat foods—to help you control your weight. Herbs can add rich and interesting flavors to your meals without adding calories.
Gardening might enhance your mental health as well. Some studies have found that being physically active in natural environments—or even simple exposure to nature—can improve mood, reduce anxiety, and enhance self-esteem. “Growing your own vegetables and digging into the dirt can increase physical activity and give one a feeling of well-being and a sense of connection to the Earth,” Smith says.
Children can also benefit from growing and caring for edible plants. Some studies have found that kids involved with gardening programs tend to make healthier food choices, eat more fruits and vegetables, and have improved social skills.
“Gardening can help little children learn about growing and caring for things. They may find that they enjoy eating the fruits and vegetables they’ve grown themselves. And they may like eating the foods they know are good for them,” Smith says. “Adults, too, often find they appreciate the many delicious tastes of fruits and vegetables that come fresh from the garden.”
Cancer survivors who took up gardening in a small NIH-funded study tended to have increased physical activity and vegetable intake, along with improved strength and endurance. A larger NIH-funded study is now under way to see whether gardening might enhance the health and well-being of older cancer survivors.
Another recently launched NIH-funded study is looking at whether American Indian families who engage in community gardening will boost their fruit and vegetable intake and reduce their body weight. “The researchers are also looking at whether gardening can lower blood pressure, increase hand strength, and lead to better mental and physical health,” says NIH’s Dr. Charlotte Pratt, who oversees research on nutrition, physical activity, and heart health.
“Americans generally don’t eat enough fruits and vegetables; it’s one of the major drawbacks of our diets today,” Pratt says. The federal Dietary Guidelines for Americans published in 2015 recommends that adults who eat about 2,000 calories daily should eat about 2.5 cups of vegetables and 2 cups of fruit a day. But only a small percentage of adults and children meet both fruit and vegetable recommendations.
When choosing vegetables, eat an assortment of colors and types every day. Broccoli, spinach, collard greens, kale, and other dark leafy greens are good choices. You might also choose red and orange vegetables, such as tomatoes, carrots, sweet potatoes, or red peppers. Many of these are easy to grow at home.