Skip to content

Category: healthy living

Published on Leave a comment on Wind From A Fan Can Keep Mosquitoes Away
Mosquito feeding on human. Credit: Wikipedia

Great news! A good chemical-free way to prevent mosquitoes from bothering you when sitting outside is to just set up a fan nearby and turn it on. Mosquitos are weak flyers and this will keep them away.

The head guy in the fight against mosquitos and West Nile Virus in NYC (Dr. Bajwa, a medical entomologist) turns on a pedestal fan when sitting outside his home. No chemicals needed!

Bottom line: Using a fan can ward off mosquitoes. People differ in the types of fans they like to use (oscillating fan, stationary fan, ceiling fan). By the way, a breezy or windy day is also great in keeping mosquitos away.

He has his own method of dealing with mosquitoes. “When I find myself relaxing in my backyard, I always set up a pedestal fan,” he wrote. “Mosquitoes happen to be weak fliers, unable to contend with even a gentle breeze.” When he does get bitten, he added, “I make a conscious effort not to give in to the temptation of scratching.”

The NY Times wrote about this method already back in 2010: The Claim: To Repel Mosquitoes, Use a House Fan ...continue reading "Wind From A Fan Can Keep Mosquitoes Away"

Published on Leave a comment on Adding Herbs and Spices To Your Foods Improves Gut Microbiome
Thyme Credit: Wikipedia

It turns out that even making minor adjustments to your usual diet can improve the gut microbiome (the community of bacteria, fungi, viruses living in the gut) within a few weeks. Two separate studies found that eating some peanuts daily or adding some herbs or spices to the  foods you eat can improve the numbers of beneficial bacteria living in the gut.

In the peanut study - eating or not eating peanuts didn't change the diversity or main types of bacteria living in the gut. But eating peanuts did increase the numbers of several beneficial species --Roseburia and Ruminococcaceae, which are butyrate producing bacteria (good!). The peanut group ate 28 grams of peanuts (1 ounce or about 33 peanuts) as a night-time snack for 6 weeks.

In the spice and herb study, adding a combination of spices and herbs to the diet for 4 weeks increased microbial diversity in the gut (good!), and also increased beneficial Ruminococcaceae numbers (good!) in persons at risk for heart disease. Faecalibacterium and Agathobacter  numbers also increased (good!). A variety of dried spices and herbs (1/8 tsp, 3/4 tsp. or 1/1/2 tsp) were added to foods in the daily diet, and not taken as a capsule.

Dried spices added to foods in the spice and herb study included coriander, cumin, allspice, cinnamon, oregano, thyme, onion powder, garlic, ginger, rosemary, thyme, basil, black pepper, paprika, parsley, red pepper, etc. - 24 in all!

Bottom line: These studies agree with other research finding that eating peanuts (and all sorts of nuts, legumes), as well as adding spices and herbs to your foods is beneficial to the gut microbiome. They feed beneficial microbes in your gut, have all sorts of micronutrients, and they also have multitudes of microbes. A win-win.

From Science Daily: Peanuts and herbs and spices may positively impact gut microbiome

Adding a daily ounce of peanuts or about a teaspoon of herbs and spices to your diet may affect the composition of gut bacteria, an indicator of overall health, according to new research from Penn State. In two separate studies, nutritional scientists studied the effects of small changes to the average American diet and found improvements to the gut microbiome. ...continue reading "Adding Herbs and Spices To Your Foods Improves Gut Microbiome"

Published on Leave a comment on Scientists Report That July Was the Hottest Month On Record

We knew it was hot in July. Record breaking hot. Europe's climate monitoring organization (Copernicus Climate Change Service) announced this week that July was the Earth's hottest month on record. By a wide margin.

The global average temperature for July was 62.51 degrees F (16.95 degrees C). The record for hottest month prior to this was July 2019. According to experts, July was the hottest month in about 120,000 years!

The global sea surface temperatures for July also broke historic records. The sea ice in the Antarctic broke the July record for below average sea ice. Do you see a pattern? Uh - oh. The world is really warming up...

According to a Climate Central report, more than 6.5 billion people  (or more than 81% of people on Earth) experienced hotter temperatures in July  than they would have without human-caused climate change.

Excerpts from World Meteorological Organization: July 2023 is set to be the hottest month on record

According to ERA5 data from the EU-funded Copernicus Climate Change Service (C3S), the first three weeks of July have been the warmest three-week period on record and the month is on track to be the hottest July and the hottest month on record. These temperatures have been related to heatwaves in large parts of North America, Asia and Europe, which along with wildfires in countries including Canada and Greece, have had major impacts on people’s health, the environment and economies. ...continue reading "Scientists Report That July Was the Hottest Month On Record"

Published on Leave a comment on Short Bursts of Physical Activity Associated With Lower Cancer Risk

Great news for people who don't have the time or the desire to engage in exercise routines, gym visits, or sports. A recent large study found that several very short bursts of physical activity (each less than a minute or two) during the day are beneficial to health. They lower cancer risk!

Researchers followed 22,398 non-exercising adults (average age 62 years) for 7 years. The participants wore tracking devices (wrist accelerometers) for 1 week at the beginning of the study to measure their activity levels. Starting at year 2 their cancer incidence was looked at.

They found that several short bursts of vigorous physical activity (each lasting less than 1 or 2 minutes) each day was associated with lower rates of cancer. And it was a dose response - the more of these little bursts of physical activity over the day, the lower the rates of cancer, especially physical activity related cancer.

About 3 1/2 minutes a day of vigorous activity was associated with a 17 to 18% reduction in cancer risk, but 4 1/2 minutes a day was associated with a 31% to 32% reduction in physical activity-related cancers (e.g., breast, endometrial, and colon cancers).

Bottom line: Engage in a little huffing and puffing physical activity every day and lower your risk of cancer. Run up those stairs! Dance to a song! Carry those heavy groceries! Every bit counts. This could be because short bursts of physical activity improve cardiorespiratory fitness and lower inflammation.

Excerpts from Science Daily: Short bursts of daily activity linked to reduced cancer risk

Promising new research suggests a total of just 4.5 minutes of vigorous activity that makes you huff and puff during daily tasks could reduce the risk of some cancers by up to 32 percent. ...continue reading "Short Bursts of Physical Activity Associated With Lower Cancer Risk"

Published on Leave a comment on Large Study Finds That Breastfed Babies Less Likely To Die In Their First Year
Breastfeeding
Credit: Wikimedia Commons/ Anton Nosik

Breast milk is beneficial a number of ways. For example, it provides some micronutrients to the baby that formula doesn't provide. It also transmits hundreds of microbial species from the mother to the baby - thus important for the baby's microbiome.

Additionally, recent research found that breastfed babies are 33% less likely to die in the first year of life. This is a huge difference! The researchers looked at data for nearly 10 million infants born in 2016 to 2018, and who were then followed for 1 year after birth.

Studies also find that breastfeeding protects against sudden infant death syndrome and necrotizing enterocolitis in preterm infants.

Bottom line: Breastfeeding should be supported and encouraged. As the study researchers point out: "breastfeeding confers a protective benefit during the first year of life".

From Science Daily: Breastfeeding is associated with a 33% reduction in first-year post-perinatal infant mortality

Among nearly 10 million US infants born between 2016 and 2018, breastfed babies were 33% less likely to die during the post-perinatal period (day 7-364) than infants who were not breastfed, reports a new study in the American Journal of Preventive Medicine, published by Elsevier. The findings build on previous US research with smaller datasets, which documented the association between the initiation of breastfeeding and the reduction of post-perinatal infant mortality by a range of 19% to 26%. ...continue reading "Large Study Finds That Breastfed Babies Less Likely To Die In Their First Year"

Published on Leave a comment on Different Ways Extreme Heat Can Kill A Person

This summer has been hot, really hot, and the heat seems to be never-ending. Phoenix Arizona hit 118 degrees F on Saturday, which was the 23rd straight day of over 110 degrees F temperature! This raises the question: What is too hot for humans to tolerate?

Heat kills more people in an average year than tornados, hurricanes, and floods combined. In Texas alone, extreme heat killed at least 306 people last year.

Heat affects people differently, with some groups more at risk than others (e.g., the elderly, the very young, those with health conditions). Those working  or engaging in physical activity outdoors are also more vulnerable.

Our core body temperature is about 98.6 degrees F, which the body tries to maintain through sweating. But...when the outdoor temperature is hotter than that, especially with lots of moisture in the air, the body has difficulty cooling down. Prolonged exposure to high heat can lead to all sorts of health problems (heat stress, heat exhaustion, heat stroke) and even death.

The following article describes 3 main ways extreme heat can kill a person: organ failure, heart attack, or kidney failure. Depending on the conditions, symptoms of heat exhaustion or heat stroke can occur after only a few hours.

Excerpts from NPR: Here's what happens to the body in extreme temperatures — and how heat becomes deadly

Of all extreme weather conditions, heat is the most deadly. It kills more people in the U.S. in an average year than hurricanes, tornadoes and floods combined. The human body has a built-in cooling mechanism – sweat. But that system can only do so much, especially in soaring temperatures with high humidity. ...continue reading "Different Ways Extreme Heat Can Kill A Person"

Published on Leave a comment on Study Finds Mediterranean Diet Lowers the Risk of Developing Heart Disease In Women

A recent study was good news for those wishing to lower their chances of developing heart disease (cardiovascular disease) without the use of medications. Instead, focus on the foods you eat, specifically those in a Mediterranean-style diet.

The Univ. of Sydney researchers did an analysis of 16 existing studies (with 722,495 women) and found that women following a Mediterranean diet lowered their odds of developing heart disease by 24% and lowered their risk of early death by 23%.

In this study, a Mediterranean diet meant eating a diet rich in fruits, vegetables, whole grains, legumes, nuts, seeds, extra virgin olive oil. Moderate amounts of seafood, low to moderate in wine consumption, and low in red/processed meats, dairy products, animal fat, and processed foods.

Why is the Mediterranean diet beneficial? The diet focuses on whole foods that are also rich in fiber, antioxidants, has an increased intake of all sorts of nutrients (vitamins, minerals, flavanols, etc.), less oxidative stress, it's anti-inflammatory, reduced glycemic load, boosts the immune system, and feeds the beneficial microbes in our gut microbiome.

Interestingly, studies find that frequent consumption of extra virgin olive oil (EVOO) lowers the risk of death from several diseases (heart disease, cancer, neurogenerative disease, and respiratory disease), lowers the incidence of breast cancer, and promotes healthier brain aging. A Mediterranean diet is associated with numerous health benefits (e.g., lower dementia risk) besides a lower heart disease risk.

These findings are important because heart disease is the leading cause of death globally, according to the World Health Organization. According to the CDC, it is the number 1 killer of women in the United States.

From Medical Xpress: Mediterranean diet cuts women's cardiovascular disease and death risk by nearly 25%, finds study

Sticking closely to a Mediterranean diet cuts a woman's risks of cardiovascular disease and death by nearly 25%, finds a pooled data analysis of the available evidence—the first of its kind—published online in the journal Heart. ...continue reading "Study Finds Mediterranean Diet Lowers the Risk of Developing Heart Disease In Women"

Published on Leave a comment on Carbon Dioxide Levels Are Higher Than Ever In the Atmosphere

Holy moly! Our carbon dioxide levels are rising, really rising! Every year there is a new high, and this year is no exception.

According to NASA, in May at the Mauna Observatory in Hawaii the carbon dioxide measurement was 421 ppm. It's called the "global atmospheric carbon dioxide concentration". This week the reading at Mauna Launa Observatory is 423.96 ppm. It's going up! And yup, this is climate change.

From the NASA Global Climate Change page on Carbon Dioxide (go to the link to see the graphs, and prepare to be shocked).

Carbon Dioxide  LATEST MEASUREMENT:  May 2023     421 ppm

Key Takeaway: Carbon dioxide in the atmosphere warms the planet, causing climate change. Human activities have raised the atmosphere’s carbon dioxide content by 50% in less than 200 years.

Carbon dioxide (CO2) is an important heat-trapping gas, or greenhouse gas, that comes from the extraction and burning of fossil fuels (such as coal, oil, and natural gas), from wildfires, and from natural processes like volcanic eruptions.

Since the beginning of industrial times (in the 18th century), human activities have raised atmospheric CO2 by 50% – meaning the amount of CO2 is now 150% of its value in 1750. This is greater than what naturally happened at the end of the last ice age 20,000 years ago.

The animated map shows how global carbon dioxide has changed over time. Note how the map changes colors as the amount of CO2 rises from 365 parts per million (ppm) in 2002 to over 400 ppm currently. (“Parts per million” refers to the number of carbon dioxide molecules per million molecules of dry air.) These measurements are from the mid-troposphere, the layer of Earth's atmosphere that is 8 to 12 kilometers (about 5 to 7 miles) above the ground.

One big concern that needs to be addressed: What will high carbon dioxide levels do to our thinking processes? Over the years carbon dioxide levels have been rising, and are now at levels not experienced in several million years!

Think of a "stuffy room" where it is harder to think - this can already occur starting at about 600 ppm of CO2, and known to occur at 945 ppm and higher (in rooms with many people in them). While current CO2 levels are below that, we are faced with the possibility that if they keep rising we will get there eventually - and there will be no escape from the "stuffy room" feeling!

...continue reading "Carbon Dioxide Levels Are Higher Than Ever In the Atmosphere"

Published on Leave a comment on Certain Foods Are Great For Gut Health

Another recent study confirmed that what you eat determines the microbes living in your gut (small intestines). This is the gut microbiome or microbiota (the community of bacteria, fungi, viruses). The microbes living in a person's gut can be determined by analyzing a sample of a person's poop.

The researchers found that persons eating more fruits, vegetables, and foods high in fiber (e.g., whole grains, fruits, vegetables, nuts, seeds) have gut microbes associated with health. They also have more diversity of species in the gut (this is a sign of health). But eat a diet rich in highly processed foods and low in fiber, and you'll have microbes associated with health problems (e.g., heart disease, cancer, diabetes).

The researchers point out that following the recommendations of the Dietary Guidelines for Americans (DGA) supports a healthy gut microbiome. Especially important for a healthy gut microbiome were vegetables, whole grains, legumes, and dairy. Yes, dairy foods have oodles of microbes (your cheese is alive!), whole fat dairy is beneficial, but skim milk or 0% is not. Eating a variety of high fiber foods is important because then you'll be eating a variety of fibers.

Bottom line: you are what you eat.

Excerpts from Medical Xpress: How diet quality affects the gut microbiota to promote health

We know that eating a healthy diet affects body weight, cholesterol levels, and heart health. A new study from the University of Illinois focuses on another component: the role of diet in supporting a healthy gastrointestinal microbiota. The researchers conclude that following the Dietary Guidelines for Americans (DGA) promotes a gut microbiota composition that may support overall health. ...continue reading "Certain Foods Are Great For Gut Health"

Published on Leave a comment on Plant-Based Copies of Meat and Dairy Are Not the Same Nutritionally As Real Milk and Meat

Not all foods are equal. Especially dairy milk vs alternative "milks", such as almond or oat milks. Or plant-based "meat" vs animal meat. A recent study analyzed popular plant-based "milk" and "meat" products and found that they are not nutritionally equivalent to real milk and meat.

They contain different nutrients, amount of protein, calories, etc. The researchers concluded that eating only or mainly the plant-based substitutes can result in dietary deficiencies  - that is, of nutrients found in meat and dairy.

Meat and dairy products are good sources of vitamin B12, zinc, iodine, long-chain omega fatty acid, and choline. All of these are necessary for good health. Eating cheese (a dairy product) such as Jarlsberg cheese is great for bone health because of the microbes (Proprionebacterium freudenreichii) living in the cheese  and which produce vitamin K and DHNA (both necessary for bone health).

Instead of eating fake substitutes (many of which are highly processed, with lots of additives), why not focus on eating more real plant-based foods? This means eating more whole grains, seeds, nuts, legumes (beans), fruits, vegetables, and then just reduce the amount of meat and dairy eaten.

From Medical Xpress: Switching meat and milk for plant-based copies misses vital nutrients

Mitigating climate change is a key challenge of our time. One way many people try to reduce their greenhouse gas emissions is to eat less animal-source food—like meat and dairy—and instead eat more plant-based food. ...continue reading "Plant-Based Copies of Meat and Dairy Are Not the Same Nutritionally As Real Milk and Meat"