Lists are straightforward and make educated choices accessible. Here are a few commendable lists from Harvard Women’s Health Watch Newsletters:
October 2012 (volume 20, #2)
5 of the best exercises you’ll ever do:
Swimming: The perfect workout as the buoyancy of the water takes strain off joints. Good for individuals with osteoarthritis.
Tai Chi: Moving meditation good for body and mind and balance.
Strength Training: Strengthens age related muscle loss and increases metabolism.
Walking: Simple and effective
Kegels: Strengthens pelvic floor and supports the bladder
March 2013 (volume 20 #2)
12 Super foods you should be eating:
Salmon: Omega 3 fatty acids
Blueberries: High in antioxidants
Broccoli/Cruciferous Veggies: High Vitamin C and cancer fighting capabilities
Eggs: 6 grams of protein, Lutein (vision) & Choline (memory)
Greek Yogurt: Calcium, Vitamin D and Protein
Beans: Low fat protein, folate, potassium, magnesium & fiber
Walnuts: Healthiest of all nuts with high antioxidants, and omega 3 fatty acids
Oatmeal: Ideal breakfast because high in fiber and lowers cholesterol
Olive Oil: Monounsaturated fats can reduce cholesterol, prevent blood clots and helpcontrol blood sugar.
Tea: All types of tea are high in antioxidants
Quinoa: High in protein and essential amino acids (luecine), vitamins and minerals
Dark Chocolate: Beneficial for cholesterol, blood sugar and blood pressure (buy chocolate with 70% or more cocoa and no more than one ounce a day)
June 2013 (volume 20 #2)
8 Things you can do to prevent a stroke:
Lower Blood Pressure: maintain a BP of less than 120/80. No more than 1,500 milligrams of salt (1/2 a teaspoon) a day. Avoid high cholesterol foods (red meat, cheese, ice cream). Eat 4-5 cups of fruit and veggies every day and fish 2-3x a week plus daily servings of whole grains and low fat dairy. Exercise more – at least 30 minutes a day. QUIT SMOKING. Take BP medicine if you need it.
Lose Weight: Obesity raises odds of having a stroke (losing even 10 pounds makes a difference). Keep BMI at 25 or less. Limit trans fats, eat less than 2,0000 calories a day, daily exercise.
Exercise More: Exercise stands on its own as a stroke reducer.
Drink – in moderation: No more than one glass of red wine per day (5 ounces).
Take a baby aspirin: Aspirin helps blood clots from forming (check with your MD first!)
Treat Atrial Fibrillation: A-Fib is an irregular heartbeat which can cause clots to form in the heart and travel to the brain. If you have shortness of breath or heart palpitations SEE YOUR DOCTOR!
Treat Diabetes: Over time high blood sugar damages blood vessels.
Quit Smoking: Smoking thickens blood and increases arterial plaque build up. Use patches, pills, counseling, medicine… whatever works!