The Chris McKay Radio Show

Cold and flu season is picking up and we figured it was time to take a look at some of the common myths surrounding the season. Fact or Myth?Getting the flu vaccine too early in the year, means your protection will wear off before flu season ends. Answer: Myth Because the flu vaccine is readily available, many doctors begin receiving shipments in August. This doesn’t mean you should hold out until November (peak flu season) to get your vaccine. The vaccine is good for one year. So, you should at least try to get your vaccine around the same time each year for consistency. Fact or Myth?Stress increases your chances of getting a cold or the flu. Answer: Fact Stress may not actually cause you to catch a cold or the flu, but it certainly weakens your immune system, making it more likely that to develop complications from a cold or the flu. If you get sick, take the time you need to get better. Pushing through work and trying to make that deadline won’t you do you any favors. Fact or Myth?“Feed a cold, starve a fever.” Or “Starve a cold, feed a fever.” Answer: Myth Regardless of which version you’ve heard, you won’t be hearing either from your doctor. It’s a very common old wives tale to say feed a cold and starve a fever. In reality, you really shouldn’t do the extreme of either when you’re treating a cold or the flu. Oftentimes when we’re not feeling well, we lose our appetites. It’s not important to force feed yourself in order to keep up with the cold. Instead, you should focus on drinking enough. It’s very important to stay hydrated when you have an upper respiratory infection or a cold, and especially the flu, as well, because when you’re feverish and sweating, you’re going to lose a lot of moisture. Fact or Myth?Chicken soup can help you feel better sooner if you have a cold. Answer: Fact It’s true. Chicken soup is actually good for the soul. While this tip goes at least as far back as the 12th century physician Maimonides (who some historians believe heard it from his mother), there is now solid medical evidence behind a remedy that was once only thought of as merely a comfort food. In 2000, University of Nebraska researchers showed that chicken soup does actually have an anti-inflammatory effect, mobilizing the neutrophils or the inflammatory cells and making them work a little bit better — and also keeping the mucus in the nose moving so that the virus, which sits in the nose, would mobilize a little bit faster and, maybe, potentially, get you better faster. Fact or Myth? There is no way to reduce the duration of a cold or the flu. Answer: Myth While the mythical status of most of these remedies may suggest that there’s no way out of a layover with cold or the flu, there is one way to cut down sick days from the flu, but you’ve got to be quick about it. If you do catch the flu early enough, you can take an antiviral to shorten the duration of the illness. But you have to act almost immediately and get in to see your doctor within the first 48 hours. Sponsored by Dr Newton's Naturals Minute Health was brought to you by Dr. Newton’s Naturals visit them on-line at Drnewtons.com. When you do use the coupon code “Health” to receive FREE shipping on their high quality supplements that can make a difference in your health and well being.

Why Knee Pain Worsens with Age Every step you take puts pressure on your knees and joints, so it makes sense that as you age, that wear and tear takes a toll and you notice more pain. However, certain conditions can increase your knee pain and being aware may help you avoid some of the discomfort. Osteoarthritis – According to the Centers for Disease Control and Prevention (CDC), about 14 percent of Americans over the age of 24 have osteoarthritis. It’s a common type in which the cartilage that protects the bones in your knees breaks down, causing pain and discomfort. After the age of 65, that number increases to 34 percent. In most cases, knee pain in older adults is caused by osteoarthritis.Obesity – As we age, we often gain a few extra pounds. But those pounds can add up quickly and the result is more wear and tear on your knees as they try to bear the load of extra weight. Being overweight also increases your risk of developing osteoarthritis.Muscle Changes – Between the ages of 20 and 60, your muscles may shrink in size by roughly 40 percent. As a result, you lose strength. The muscles in your hips and legs take some of the force on your legs, but your knees bear the brunt of decrease in muscle mass. If you haven’t yet experienced knee pain, there are things you can do to avoid it. Start by losing those extra pounds and exercising more. According to a recent study, exercise provided knee pain benefits similar to those from non-steroidal anti-inflammatory drugs (NSAIDs). Experts recommend strength training and walking. The more you exercise, the more likely you are to lose weight and the less likely you’ll be to experience knee pain. Sponsored by Dr Newton's Naturals Minute Health was brought to you by Dr. Newton’s Naturals visit them on-line at Drnewtons.com. When you do use the coupon code “Health” to receive FREE shipping on their high quality supplements that can make a difference in your health and well being.

Some of the latest foods trends are also some of the healthiest we’ve seen in awhile. Incorporating these into your diet is a sure fire way to eat better in 2016! Spiraled Veggies – Instead of pasta, spaghetti squash is all the rage. Not only, do they cut down on calories and refined grains, they’re full of nutrients and you’ll barely even notice they’re vegetables! There are many tools now available to transform vegetables into pasta-like noodles from the expensive spiraling machine to small julienne peelers. Some of the best vegetables-turned-noodles are butternut squash, Carrots, turnips and zucchini. and from there your choices are limitless Bowls – Forget about plates, it’s all about bowls – one-dish meals that pack a punch. Creativity is the name of the game from protein bowls to broth bowls, quinoa bowls and even globally inspired “globowls.” These are served warm or cold and bowl meals combine a variety of vegetables, whole grains and include a source of protein like (grilled meats, eggs, nuts, cheese or tofu). And there not just for dinner anymore...bowl meals are even great at breakfast combing fruit, yogurt and oatmeal into a healthy meal to kick-start your day. Healthy Fats – We may have finally kicked the anti-fat fad out. Scientific research has confirmed; it’s not the amount of fat we need to pay attention to, but rather the type. So, instead of low-fat, we should be focusing on healthy fats – the unsaturated variety found in olive oil, fatty fish, olives and nuts. At the top of the healthy fat list? Avocado. What started with guacamole is fast becoming the hottest healthy fat trend ever. Avocado is even redefining breakfast when paired with a slice of toast and fried or poached egg. Ancient Grains – What goes around comes around, right? This is definitely true of whole grains with ancient roots. Quinoa quickly rose to the top of the charts. Quinoa traces back to ancient Peru. It’s a gluten-free, cholesterol-free and kosher whole grain. Quinoa is packed with all nine essential amino acids and provides a strong dose of iron, magnesium, vitamins E and B, potassium and fiber. It’s easily swapped for rice or pasta in many dishes and it’s considered a power food! Sponsored by Dr Newton's Naturals Minute Health was brought to you by Dr. Newton’s Naturals visit them on-line at Drnewtons.com. When you do use the coupon code “Health” to receive FREE shipping on their high quality supplements that can make a difference in your health and well being.

Do the stresses of your day sometimes get you all worked up? Then the day ends and you just can’t seem to fall asleep as you re-run it all over again through your head? You need to relax and calm down. But it seems almost impossible. Let’s talk about the calming effects of calcium and magnesium. Calcium is an essential nutrient for maintaining total body health. It’s necessary not just for keeping your bones and teeth strong, but also to ensure proper functioning of muscles and nerves. Calcium works in harmony with magnesium, kinda of like peanut butter & jelly (yum) but too much calcium can actually deplete your body’s supply of magnesium. Calcium and magnesium work harmoniously together when the balance is correct. Calcium acts to excite nerves and is necessary for muscle contraction. Magnesium, on the other hand, calms nerves and is needed for muscle relaxation. Calcium makes bones stiff and hard, but magnesium is needed to avoid the bones from becoming brittle. You experience the tensing and relaxing interaction of these two elements each time your heart beats, when you feel your pulse, and every time you breathe. When you’re under stress or worked up, the balance of calcium and magnesium surrounding our cells gets out of whack. Calcium enters the cells and the calcium level temporarily becomes high. This is the tensing of muscles you feel as you’re getting worked up. But have no fear, Magnesium is here and saves the day by pushing the calcium out of the cell and the cell is again in its resting, relaxed state. To maintain the correct balance of calcium and magnesium – you need to ensure you aren’t magnesium deficient. Much emphasis has been placed on the importance of calcium, but not enough attention has been called to magnesium. Magnesium helps your muscles function properly; it keeps your heart rhythm steady and supports a healthy immune system. This essential mineral helps regulate blood sugar levels, promotes normal blood pressure and is required for producing and storing energy. Unfortunately, many of us are magnesium deficient. According to population studies of average magnesium intake, less than 30 percent of US adults consume the Recommended Daily Allowance (RDA) of magnesium and nearly 20 percent get only half the magnesium they need daily. So, if you’re having a hard time settling down, chances are your calcium and magnesium levels are out of whack and not working together properly. You should consider a high-quality calcium magnesium supplement. CalMax from Dr. Newton’s Naturals offers the doctor recommended ratio of calcium to magnesium in a unique beverage powder. Simply add a teaspoon to a cup of hot tea and you’ll feel your muscles relax, allowing you to calm down and get the sleep you need. Sponsored by Dr Newton's Naturals Minute Health was brought to you by Dr. Newton’s Naturals visit them on-line at Drnewtons.com. When you do use the coupon code “Health” to receive FREE shipping on their high quality supplements that can make a difference in your health and well being.

Whenever you’re preparing for your next big game party (you know like the super bowl or the world series) you might be gathering up all the fixings for nachos, wings, chips and dip and more. And while your team might thank you for the support, your digestive system and waistline will most definitely not be thanking you. Instead of the traditional high-fat fare, try these five healthy game day snack ideas: Veggies and Hummus – Hummus is a great Mediterranean spread made by combining chickpeas, olive oil, lemon, garlic and a sesame paste called tahini. Chickpeas contain a significant amount of fiber and protein, both of which can keep you feeling fuller longer. While the protein and fiber keep you full, the carbohydrates in hummus can provide you with the energy you need to cheer on your team. Put out an array of fresh veggies such as carrots and peppers for dipping.Fruit Kabobs – You don’t need to fire up the grill to get a great kabob. Cut up a variety of fruits and slide them on skewers for a healthy treat with a touch of sweetness. You’ll be surprised at how quickly these disappear. You could even get creative and try to find fruits in team colors for each kabob. For example, if you’re watching the Syracuse vs. North Carolina game, you might use orange, cantaloupe and mango for the Orange and blueberries, blackberries and grapes for the Tar Heels.Ground Turkey Meatballs or Sliders – If you have to have a more traditional option, look for ways to make your recipe healthier. If sliders are on the menu, make them with ground turkey or chicken instead of beef. You can do the same with meatballs. If you’re making something sweet, cut the sugar in half – you’ll barely notice. You’d be surprised at the many ways you can tweak your existing recipes to give them a healthier edge.Black Bean Salsa and Pita Chips – Instead of store bought salsa, make your own using fresh ingredients. Toss black beans, diced avocado, corn, diced peppers, red onions and fresh Roma tomatoes together with a splash of olive oil and vinegar for a delicious thick and chunky salsa. Instead of corn chips, opt for pita chips, which are much lower in calories and fat.Trail Mix Bar – A fun option is a trail mix bar. Put out a variety of healthy nuts, dried fruit, pretzels, granola and even some chocolate chips or M&Ms and let guests create their own little baggy of trail mix. Be sure to look for nuts that have not been roasted or salted. This snack means less waste as well since guests can take what they haven’t eaten home with them. Sponsored by Dr Newton's Naturals Minute Health was brought to you by Dr. Newton’s Naturals visit them on-line at Drnewtons.com. When you do use the coupon code “Health” to receive FREE shipping on their high quality supplements that can make a difference in your health and well being.

B vitamins are responsible for creating energy from the food you eat. According to recent studies, being even slightly deficient in these vital nutrients can decrease your body’s ability to repair itself after exercising. Not to mention their negative impact on your energy levels and performance during workouts. A study from the University of Oregon found that athletes who don’t consume enough B-complex vitamins were more likely to experience greater difficulty building muscle and healing from muscle injuries. Performance levels were also significantly impacted, especially for high-intensity workouts. Common symptoms included headache, dizziness, fatigue and shortness of breath. When you exercise, you sweat, compounding your vitamin loss. Why? Because perspiration contains vital nutrients. So, if you’re putting in a strenuous workout, your risk of vitamin B loss is even greater. Poor eating habits can also contribute to a lack of B vitamins. If you’re avoiding dairy or eggs to keep your weight down, you’re at an increased risk of deficiency. So, what can you do to avoid vitamin B deficiency? Many foods contain B vitamins such as: dark leafy green vegetables Whole grain breads, eggs, milk, yogurt, brown rice, liver and beef If you’re still suffering from vitamin B deficiency, taking a high-quality B supplement can help. It’s important to look for one with a wide range of B vitamins like these: Thiamin (B1): Helps produce cellular energy from the foods you eat, and it’s also required for the synthesis of DNA and RNA.Riboflavin (B2): Helps promote growth and development. It’s needed for healthy cellular energy production and also supports antioxidant activity in your body.Niacin (B3): Supports over 200 chemical reactions in your body including cellular energy production and fatty acid synthesis. Niacin has important heart health benefits too.Pantothenic (PANT-TO-THENIC) Acid (B5): Helps support fatty acid synthesis and cellular energy production in your body.Vitamin B6: is involved in over 100 cellular reactions throughout your body, vitamin B6 keeps bodily functions running at full capacity.Biotin (B7): Helps support healthy hair, skin and nails. Biotin also encourages healthy carbohydrate, protein and fat metabolism.Folic Acid (B9): Encourages healthy DNA synthesis, the formation of red blood cells and the metabolism of amino acids. Folic acid is especially critical during fetal development for its role in the formation of the spinal cord and nervous system.Vitamin B12: Plays a critical role in the pathways of the body that produce cellular energy. It’s also needed for DNA synthesis, red blood cell formation and for healthy nervous system function. Vegetarians and vegans are at risk of deficiency since B12 is predominantly found in foods with animal origins. Sponsored by Dr Newton's Naturals Minute Health was brought to you by Dr. Newton’s Naturals visit them on-line at Drnewtons.com. When you do use the coupon code “Health” to receive FREE shipping on their high quality supplements that can make a difference in your health and well being.

It’s happened to all of us. You get to the store and can’t remember what you’re there for. Or, even with a calendar reminder, you still forget that appointment. It doesn’t mean you have Alzheimer’s disease or are having a so-called “senior moment.” However, research shows that memory loss can actually begin as early as your 20s, and it continues as you age. Thankfully, there are some simple things you can do throughout your day to help protect your memory and stay sharp. Don’t Skip Breakfast – Your brain needs food to get going in the morning and keep you going all day. A Tufts University study found that folks who skipped breakfast performed worse on memory-based tasks than those who didn’t. Get in a Morning Workout - Exercise increases the blood flow to your brain, bringing much-needed oxygen and glucose for energy. In fact, a study in the journal Neurobiology of Learning and Memory found that subjects learned vocabulary words 20% faster when trying to memorize them after doing an intense workout rather than a low-impact activity. Try taking a dance or kickboxing class—anything that requires you to remember a routine for even more brain boosting power. Surf the Web – Yes – you read the correctly. Spending an hour a day looking online for something you’re interested in (like researching spots for your next vacation) may stimulate the part of your frontal lobe that controls short-term memory, according to a recent study from the University of California, Los Angeles. The neural circuits involved in decision-making, visual-spatial, and verbal skills become very active when you do an Internet search. It can’t be mindless surfing though (ie. Facebook doesn’t count). Enjoy a Drink with Dinner - While drinking too much can lead to memory loss, a new study finds that drinking in moderation may actually lower your risk for memory problems. In an analysis published in the Journal of Alzheimer’s Disease, participants who consumed seven or fewer alcoholic drinks total per week had the lowest risk for cognitive impairment, compared with those who either didn’t drink at all and those who drank more. Researchers believe this may be due to the anti-inflammatory properties of alcohol. Floss Your Teeth – Flossing can actually be good for your cognitive abilities. When you don’t floss, your gums become inflamed, making it easier for bad bacteria to enter your bloodstream. Once in the bloodstream, the bacteria can cause inflammation throughout your body, including in the brain, which can lead to cognitive dysfunction. So be sure to floss daily – your dentist and your brain will thank you! Sponsored by Dr Newton's Naturals Minute Health was brought to you by Dr. Newton’s Naturals visit them on-line at Drnewtons.com. When you do use the coupon code “Health” to receive FREE shipping on their high quality supplements that can make a difference in your health and well being.

Not only are jigsaw puzzles excellent brain training and coordination improvement tools, they’re fun, too! Working a puzzle helps develop your abilities to reason, analyze, sequence, deduce, logical thought processes and problem solving skills. These types of puzzles also improve hand-eye co-ordination and develop a good working sense of spatial arrangements. When you solve a jigsaw puzzle, you are engaging your brain to retain information on shapes and colors in order to choose pieces that will fit together properly. This hunt for pieces requires your brain to memorize what each piece looks like or what the shape should look like and what kinds of pieces you are searching for in order to complete the picture. Because you are likely doing this repeatedly as you search for puzzle pieces, the process reinforces short-term memory. Jigsaw puzzles also promote the relationship between the left and right brain. The logical left brain looks at individual parts. It is sequential, rational, analytical and objective. The left brain is stimulated by problem solving. The creative right brain sees the big picture. It thrives on randomness, is intuitive and subjective, and even likes the unfamiliar. Jigsaw puzzles satiate the needs of both the left and right brain. In solving jigsaw puzzles, the brain is being worked in both hemispheres, making connections between the sides as well as between brain cells. The connections enhance your ability to learn, understand and remember. Furthermore, each success with the puzzle – from individual piece placement to the actual completion of the puzzle – encourages the production of dopamine, an important neurotransmitter in the brain that regulates mood and affects concentration and motivation. Dopamine also plays a large part in memory and motor control. If you really like a challenge, try the ‘blind’ technique in solving your puzzles. With this approach, study the image on the face of the jigsaw puzzle box only before you begin. Then put it away. You have to work from memory to rearrange the pieces and complete the visual. When you’ve mastered that technique, you can really give your brain a workout by trying to put a puzzle together face down – with no picture. It may not seem as exciting as watching the picture come together, but you’ll be working your brain extra hard to figure out where those pieces go. Puzzles can also be relaxing. Concentrating on the puzzle pieces might help refocus the mind away from negative and stressful thoughts. Once you’re in a peaceful state of mind, cortisol and blood pressure levels drop to healthier levels. Since chronic elevations of cortisol in the bloodstream can lead to impaired cognitive abilities, anything you can do to reduce those levels can only be beneficial for your brain. Sponsored by Dr Newton's Naturals Minute Health was brought to you by Dr. Newton’s Naturals visit them on-line at Drnewtons.com. When you do use the coupon code “Health” to receive FREE shipping on their high quality supplements that can make a difference in your health and well being.

Forty to 80 percent of people with rheumatoid arthritis (RA) cite fatigue as their most debilitating symptom, according to research published in the Israel Medical Association Journal in 2014. That, coupled with joint pain and other symptoms of RA, can be a big barrier to getting regular exercise. Decreased activity levels in people with rheumatoid arthritis actually results in reduced muscle strength and ultimately can lead to increased arthritis pain and disability. It becomes a vicious cycle. But according to the Centers for Disease Control and Prevention regular exercise can actually help ease the symptoms of RA. Researchers found that people who exercise have improved daily function, decreased depression and fatigue, reduced pain, and improved sleep. Instead of using RA as an excuse not to exercise, make it the reason you do. Here are five exercises to help relieve joint pain Walking – It’s free, easy, you can do it almost anywhere, plus it’s gentle on joint pain. Walking is great for heart health, which is especially important for people with rheumatoid arthritis as RA increases the risk for heart disease.Swimming - Water is an excellent place to stretch your muscles and soothe your joints, so hit the pool for an aerobic workout. Swim laps or try a water aerobics class. Swimming also helps control weight, boost mood, and improve sleep, and it’s good for overall health.Weights - The stronger your muscles are, the less strain there is on your joints. Use weights to get stronger and boost muscle mass. Experiment with weight machines, free weights, and resistance bands. Start slowly and increase your intensity gradually.Cycling – The smooth motion of cycling minimizes the jarring motion of traditional jogging which is especially important if you have arthritis. Try a slow paced spin class at a local gym if you’re not into biking in traffic. Biking is a great total body conditioner as well.Yoga – When a joint and its surrounding muscles are affected by arthritis, the result is often impaired coordination, position awareness, balance, and an increased risk of falling. Yoga and tai chi are fantastic exercises that help improve body awareness, which can increase coordination and balance. Plus, according to the American College of Rheumatology, they include flexibility and range-of-motion moves, which boost joint flexibility and function. Sponsored by Dr Newton's Naturals Minute Health was brought to you by Dr. Newton’s Naturals visit them on-line at Drnewtons.com. When you do use the coupon code “Health” to receive FREE shipping on their high quality supplements that can make a difference in your health and well being.

Your mother was right – breakfast is the most important meal of the day! Try these brain boosting breakfast ideas with foods shown to keep brain cells healthy and ward off age-related cognitive decline. Breakfast Quesadilla – need a fresh take on eggs? Try a breakfast quesadilla. Choline, a B vitamin found in eggs, has been shown to play a role in brain function and memory. In a study of almost 1400 men and women published in the American Journal of Clinical Nutrition, those who consumed foods with choline performed better on memory and verbal learning tests than others. Eggs also provide high-quality protein, a nutrient that helps you concentrate by keeping your blood sugar stabilized and helping you feel fuller longer. Eggs are an excellent source of brain boosting nutrition. Oatmeal – Oats contain iron, zinc, potassium and B vitamins, nutrients that encourage brain development and help your brain to function at full capacity. The fiber in oats will also help keep hunger at bay until your next meal. Studies have shown that children who ate oatmeal for breakfast scored up to 20 percent higher on tests than children who ate sugary cereal. When the sugar high wears off, there is a dip in blood sugar that negatively affects memory and concentration. So, when shopping for oatmeal, look for the steal cut variety or just plain oats, not the sugar filled, flavored packets! Blueberries – all berries are rich in tannins, which protect brain cells and may play a role in improving memory by communication between brain cells. However, blueberries are also rich in antioxidants and other phytochemicals that have been linked to improvements in learning, thinking, and memory, as well as possible reductions in neurodegenerative oxidative stress. Toss blueberries on your oatmeal, in yogurt or make a smoothie to get a smart start to your morning. Almonds – Almonds are an excellent source of vitamin E, providing almost 40 percent of your recommended daily allowance (RDA) in a one-ounce serving. A study published in the American Journal of Epidemiology suggests that vitamin E might help prevent cognitive decline, particularly in the elderly. Almonds also provide a healthy combination of protein, fiber and good-for-you fats to help maintain your blood sugar levels – keeping you focused and energized. Apples – running short on time? At least grab an apple on your way out the door. Apples are rich in quercetin, an antioxidant plant chemical that protects brain cells. According to scientists at Cornell University, quercetin defends your brain cells from free radical attacks, which can damage the outer lining of delicate neurons and over time, lead to cognitive decline. Just remember to leave the skin on, since the highest amount of quercetin is found in the skin of the apple. Sponsored by Dr Newton's Naturals Minute Health was brought to you by Dr. Newton’s Naturals visit them on-line at Drnewtons.com. When you do use the coupon code “Health” to receive FREE shipping on their high quality supplements that can make a difference in your health and well being.

Diabetes can affect every part of the body, including skin. In their lifetime, as many as one third of diabetics will have a skin disorder caused or affected by diabetes. Most skin conditions can be prevented or easily treated with early detection. To improve diabetic skin care, there are several things you can do: Manage your diabetes – If you have high blood glucose levels, you are more likely to have dry skin and a decreased ability to fight off harmful bacteria. Both conditions increase the risk of infection.Keep skin clean and dry – Use talcum powder in areas where skin touches skin, such as armpits and groin.Avoid super hot baths and showers – The heat can increase drying of the skin. If your skin is already dry, don’t use bubble baths. Moisturizing soaps may help. Apply a moisturizing skin lotion afterwards, but avoid the area in between toes as too much moisture there can encourage fungus growthPrevent dry skin – When your skin is dry, it can become itchy. Scratching can open skin, allowing infection to set in. Moisturize your skin to prevent chapping, especially in cold or windy weather.Treat minor cuts and scrapes right away – Wash minor cuts with soap and water. Only use an antibiotic cream or ointment if your doctor recommends it. Cover minor cuts with sterile gauze. Should you get something more serious, don’t hesitate to see a doctor before it becomes infected.Increase home humidity – During cold, dry months, keeping your home more humid can help alleviate dry skin. You can and should bathe less during the dry seasons as well.Take care of your feet – Check your feet every day for sores and cuts. Wear broad, supportive shoes that fit well and allow air to move freely around your feet. Always check your shoes for foreign objects before putting them on. Sponsored by Dr Newton's Naturals Minute Health was brought to you by Dr. Newton’s Naturals visit them on-line at Drnewtons.com. When you do use the coupon code “Health” to receive FREE shipping on their high quality supplements that can make a difference in your health and well being.

The food we eat provides us with energy in the form of glucose. However, if you have diabetes, glucose builds up in your blood and can’t get into your cells to be used for energy. When glucose levels remain high, over time, it can cause damage to your eyes, kidneys and nerves. You are at a greater risk of diabetes if you: Have a family history of diabetesAre overweightDon’t exerciseOr are Hispanic/Latino, American Indian, Alaska Native, African American, Asian American, or Pacific Islander. To keep your blood glucose levels within a normal range, here are ten tips to reduce your risk of diabetes: Don’t skip meals – eat breakfast, lunch, dinner, and one or two healthy snacks everyday. Eat salad daily with a wide variety of vegetables and skip the dressing.Drink water instead of soda, fruit drinks, or sport drinks.Eat foods high in fiber, such as whole grain breads or brown rice.Eat small portions of baked, broiled or grilled fish, meat, poultry, and low-fat cheese. The size of your fist is a good guide for these portions. Instead of candy bars or chips, grab a piece of fruit or a low-fat yogurt as a snack.Fill at least half of your plate with vegetables. If you’re still hungry, have seconds of the veggies, not the main courseIf you find yourself at a fast-food restaurant, order small, regular sized meals, not super sized.If it’s pizza night, order thin crust cheese or veggie varieties and eat no more than two slices.Aim for 60 minutes of exercise every day – no excuses. Sponsored by Dr Newton's Naturals Minute Health was brought to you by Dr. Newton’s Naturals visit them on-line at Drnewtons.com. When you do use the coupon code “Health” to receive FREE shipping on their high quality supplements that can make a difference in your health and well being.

You know healthy eating is important for weight management, heart health and a general sense of well-being. But you can also nourish your brain with the foods you choose. Boost your brainpower with these five foods: Blueberries – Research from Tufts University found that the consumption of blueberries may be effective in improving or delaying short term memory loss. Bonus – blueberries are delicious and readily available. Toss them on your cereal, grab a handful for snack or even put them on frozen yogurt for a nighttime treat!Tomatoes – Tomatoes are loaded with lycopene. Lycopene is a powerful antioxidant that can help protect against the kind of free radical damage to cells which occurs in the development of dementia and Alzheimer’s.Oily Fish – Your brain relies on essential fatty acids (EFAs) and yet your body cannot produce them, so they must be obtained through your diet. The most effective omega-3 fatty acids occur naturally in oily fish as EPA and DHA. Look for salmon, trout, mackerel, herring and sardines. Low DHA levels have been linked to increased risk of Alzheimer’s and memory loss.Pumpkin Seeds – Pumpkin seeds are an excellent source of zinc. Zinc is crucial for enhancing memory and cognition. It doesn’t take much to reap the benefits either. Just a handful will do. Be mindful of salt content, though – look for unsalted, natural varieties and keep a bag in your desk for a quick and easy brain boost!Walnuts – According to a recent study published in the American Journal of Epidemiology, proper intake of vitamin E might help to prevent cognitive decline, particularly in the elderly. Nuts, particularly walnuts are an excellent source of vitamin E. Plus, they’re another easy on-the-go snack to keep handy. Sponsored by Dr Newton's Naturals Minute Health was brought to you by Dr. Newton’s Naturals visit them on-line at Drnewtons.com. When you do use the coupon code “Health” to receive FREE shipping on their high quality supplements that can make a difference in your health and well being.

As we get older, our bodies naturally decline. We lose muscle, energy and more. Our brains can atrophy, too. The hippocampus, the area of your brain responsible for building memory, loses 5 percent of its nerve cells with each passing decade. Plus, aging slows production of acetylcholine, a neurotransmitter vital to learning and memory. That can make performing mental tasks more difficult. Just as you need to work out your muscles to maintain them, your brain also needs exercise. Scientists now believe that performing regular, targeted brain exercises can also increase your brain’s cognitive reserve for later on. We’ve compiled six brain exercises that can help sharpen both your long- and short-term memory. Cooking – learning how to cook a new cuisine, or following an unfamiliar recipe can increase brainpower. Cooking relies on your sense of smell, touch, sight and taste, which all involve different parts of the brain. It’s like a total brain workout! Want to stretch your brain even further? While eating, try to identify the different ingredients and flavors, as you taste them.Sudoku – this number game requires you to keep a series of numbers in your head while mentally “rehearsing” their placement in the nine-space grids. It stretches your working memory. Remember, as with any brain exercise, once your brain is used to the patterns or organizing of numbers and it’s “easy,” it’s time to find something new.Basic Math – when computing a tip or solving an equation, before you pull out the calculator on your smart phone, try to solve the problem in your head, first. Stretch your brain to recall strategies and methods from your youth – you’ll feel accomplished and might even surprise yourself with what you can do!Brain Yoga – With your left hand, make a fist and extend your thumb. Do the same with your right hand, but extend your pinky. Now switch them so you’re using your left pinky and right thumb. This exercise is similar to patting your head while rubbing your tummy. The coordination involved will strengthen neural connections, helping to improve memory and cognition.Forget Your Shopping List – If you’re headed to the grocery store for a few items, don’t make a list. It sounds daunting, but with some practice you can do it. Use a game to help you remember. If you need milk, eggs and orange juice, assign a rhyming word with a number. For example, “one” might be “run.” Now imagine yourself running with a glass of milk and it spilling everywhere. When you get to the store and are trying to remember the first item on your list, you’ll think of one, then run and the image of you running with a glass of milk will pop into your head and you’ll remember that milk was the first item on your list.Test Your Recall – when you get home from a new place, sit down and see if you can draw a map directing you back. Did you make a list for a big trip to the grocery store? Before leaving, hide the list and see how many items you can remember. Have you had several phone numbers in your lifetime? See how many you can remember. Can you still recall your best childhood friend’s number or address? These may sound silly, but any little ways in which you can test your recall will wake up those parts of your brain and get you thinking. Sponsored by Dr Newton's Naturals Minute Health was brought to you by Dr. Newton’s Naturals visit them on-line at Drnewtons.com. When you do use the coupon code “Health” to receive FREE shipping on their high quality supplements that can make a difference in your health and well being.

According to a recent study, learning a new sport could strengthen your brain in different ways than the familiar brain training exercises such as crossword puzzles and word searches do. It is part of growing research on the impacts of motor learning on the brain. We have all heard the ads for Luminosity – a brain training website touting the benefits of increasing memory and overall cognition. But very few of us associate motor activity with brain function. Past studies have already shown that regular exercise changes the brain by increasing cells in the parts of the brain responsible for memory and thinking. But more recent research suggests that learning a new physical skill can have significant effects on brain strength. The 2014 study with mice found that when the mice were introduced to a complicated type of running wheel, in which the rungs were spaced in irregular patterns, such that the mice had to learn a new stutter-step type of running, their brains changed significantly. Learning to use these new wheels led to increased myelination of neurons in the animals’ motor cortexes. Myelination is the process by which parts of a brain cell are insulated, so that the messages between neurons can proceed more quickly and smoothly. It was previously believed that myelination in the brain occurs almost exclusively during infancy and childhood and then slows or stops altogether. However, the mice running on the new wheels showed notable increases in the myelination of the neurons in their motor cortex even though they were adults. Other mice that ran on normal wheels for the same period of time showed no increase in myelination. Scientists concluded that learning the new physical skill had changed the adult mice brains, where practicing a mastered, familiar skill had not. While it is still unknown if these changes would present themselves in humans, it does seem likely. According to study authors, motor skills are as cognitively challenging in their way as traditional brain training methods. However, by giving a new sport a try, you are not only improving your brain strength, you are also getting the added health benefits of exercise – something brain training on a computer or with a crossword puzzle just can’t provide. Sponsored by Dr Newton's Naturals Minute Health was brought to you by Dr. Newton’s Naturals visit them on-line at Drnewtons.com. When you do use the coupon code “Health” to receive FREE shipping on their high quality supplements that can make a difference in your health and well being.

It seems everyday there is so much to get done, and not nearly enough time. But if you don’t get that stress under control, you’re going to deplete your supply of B vitamins. B vitamins help with stress by working with brain chemistry and balancing neurotransmitters, helping to achieve balance over stress. There are several B vitamins and this is how each one works with your body to combat stress. B1, Thiamine Vitamin B1, also known as thiamine, is important in keeping the nervous system healthy and plays a vital role in maintaining a healthy mental attitude. This water-based vitamin is essential to converting glucose into energy. B1 can help stabilize mood and improve memory and concentration. B3, Niacin Vitamin B3 supports the functions of the nervous and digestive system. The body can produce niacin from the amino acid L-tryptophan. A deficiency in B3 can cause depression, irritability, stress and mood disturbances. Niacin functions to help the body release energy from carbohydrates. This can control blood sugar and maintain nervous system function. B12, Cyanocobalamin Vitamin B12 is often referred to as the memory vitamin because the organ that depends on it the most is the brain. B12 deficiencies may cause mental confusion, neurological changes and make it more difficult to cope with stress. This water-based vitamin is significant in the creation of the sleep hormone melatonin and the mood hormone serotonin. B6, Pyridoxine Vitamin B6 can help the body manufacture neurotransmitters, such as serotonin, which aids in the body’s ability to cope with depression, stress and anxiety. Vitamin B6 may also help boost the immune system during times of anxiety. B9, Folic Acid Folic acid is an essential vitamin needed for energy. The body is unable to produce folic acid on its own. If there is a deficiency in folic acid, people may experience depression and fatigue, which may produce higher levels of stress. Sponsored by Dr Newton's Naturals Minute Health was brought to you by Dr. Newton’s Naturals visit them on-line at Drnewtons.com. When you do use the coupon code “Health” to receive FREE shipping on their high quality supplements that can make a difference in your health and well being.

When the clocks spring ahead we need all the help we can get. Try these five sleep inducing foods to give yourself a head start on the day. Honey – Honey contains glucose, which tells your brain to shut off a chemical known to trigger alertness, known as orexin. It doesn’t take much – just one tablespoon is enough to encourage a good night’s sleep. Try it on oatmeal or yogurt.Almonds – A handful of almonds can send you drifting into dreamland. That’s because almonds contain tryptophan (yes, the same hormone found in turkey that causes that post Thanksgiving dinner nap). Almonds also contain magnesium, which is known to naturally reduce muscle and nerve function and steady heart rhythm, preparing your body for sleep.Oatmeal – You probably think of oatmeal as a breakfast food, but it can also be the perfect bedtime snack. Oats are rich in melatonin, which helps your body fall asleep.Cherries – Cherries are another rich source of melatonin. Studies have shown that eating cherries on a regular basis can help regulate your sleep cycle.Bananas – Besides being a super quick and easy snack, bananas are loaded with good stuff to help you sleep. They are an excellent source of magnesium and potassium which serve to relax muscles and nerves. Plus, the vitamin B6 found in bananas converts tryptophan into serotonin, increasing relaxation. Sponsored by Dr Newton's Naturals Minute Health was brought to you by Dr. Newton’s Naturals visit them on-line at Drnewtons.com. When you do use the coupon code “Health” to receive FREE shipping on their high quality supplements that can make a difference in your health and well being.

According to a recent study, reading before bed can help you sleep better. In fact – just six minutes with a good book can improve your sleep quality. How? Scientists believe that reading is the best way to help you relax before bed because immersing yourself in another world takes your mind off of the stress in your life better than other coping mechanisms, like listening to music or drinking a cup of tea. Researchers at the University of Sussex put this hypothesis to the test. Subjects were given either a book to read, relaxing music, or a cup of hot tea. Their stress levels and heart rates were then measured before and after performing an assigned activity. Those who read experienced a 68 percent reduction in stress levels, while music lowered stress by 61 percent, tea by 54 percent, and taking a walk by 42 percent. This is good news since reading in bed is a simple thing to do. The better news is that it only takes six minutes for your body to feel the anti-stress effects of reading. The faster you can de-stress, the faster your body is able to go to sleep. And while you may be worried about picking up the mystery novel you’ve been eying right before bed, scientists say the genre of the reading material shouldn’t matter. Dr. David Lewis, the cognitive neuropsychologist who conducted the study said, “It really doesn’t matter what book you read, by losing yourself in a thoroughly engrossing book you can escape from the worries and stresses of the everyday world.” A word of warning in an age of technology: if you’re going to use a device for reading, such as a tablet or e-reader, you should stick to those intended for reading. They use a different technology that does not emit the blue light known to suppress the sleep inducing hormone, melatonin. So, before you call it a night, pick up a book and get in at least six minutes of reading. You may find your stress slipping away so you can peacefully drift into dreamland. Sponsored by Dr Newton's Naturals Minute Health was brought to you by Dr. Newton’s Naturals visit them on-line at Drnewtons.com. When you do use the coupon code “Health” to receive FREE shipping on their high quality supplements that can make a difference in your health and well being.

Technology is a wonderful thing and now you can even use it to help you stay on track with your health and fitness goals. Here are three apps you might want to consider in 2016: IPIIT – The Food Ambassador – This app reads food labels so that you don’t have to. It helps you check products for food allergy triggers, specific ingredients and nutrition facts when grocery shopping. Select from a list of allergens, preservatives and additives, such as almonds, eggs, gluten, lactose and artificial sweeteners, and the app scans an item’s barcode and flashes a plus or minus sign to indicate whether the food meets your health standards. In January, users will also be able to scan products for sugar content. The app can even compare two products and pick the healthier option. Free for iOS and Android.Earthmiles – Earn Rewards for Fitness – Now it’s up to you to make every move count – literally. Coming to the US in mid-January, this app links with your favorite activity tracker (Garmin, FitBit, MapMyRun, etc.) to count your fitness toward earning “earthmiles.” These reward points can be redeemed for deals from wellness and sports brands like Reebok. It’s similar to frequent flier miles. Free for iOS and Android.Sworkit – a team of sports scientists recently analyzed 30 popular free fitness apps and found that Sworkit was the most closely aligned with the American College of Sports Medicine’s training guidelines, which say a workout should include aerobic, strength and resistance, and flexibility components. It should follow guidelines for frequency and intensity and include safety measures. With Sworkit, you can access a growing library of 170 different exercises ranging from 7-minute stretches to hour-long cardio sets. All the exercises are bodyweight-based, so you don’t need any additional equipment for any of the workouts. There’s even a kids version for fun workouts! Basic edition is free for iOS and android. Sponsored by Dr Newton's Naturals Minute Health was brought to you by Dr. Newton’s Naturals visit them on-line at Drnewtons.com. When you do use the coupon code “Health” to receive FREE shipping on their high quality supplements that can make a difference in your health and well being.

According to the experts at Forbes, the average business professional has 30 to 100 projects on their plate at any given time. Modern employees are interrupted seven times an hour and distracted up to 2.1 hours a day. Plus four out of 10 people working at large companies are experiencing corporate restructuring, and are facing uncertainty regarding their futures. Perhaps this is why more than 40% of adults say they lie awake at night plagued by the stressful events of the day. Signs of job related stress include headaches, trouble sleeping, problems concentrating, short temper, upset stomach, job dissatisfaction, and low morale. Workplace associated stress comes in different forms, but ultimately it affects your mind and body. There are steps you can take to reduce stress at work so it doesn’t take over. Meet with Your Manager – Start scheduling one-on-one sessions with your manager to touch base and keep the lines of communication open. Use these meetings as an opportunity to reconnect with your manager so you are both on the same page. Don’t wait until these meetings to let your manager know you are stressed.Organize Your Workspace – Clutter = chaos. It might feel like something to add to your already long “to-do” list, but cleaning up your workspace will ultimately help eliminate stress by allowing easier access to files, documents and whatever else you might need to find on a daily basis. Prioritize your projects and consolidate the stacks of work – you might even find you have less to do than you thought once you’re organized.Practice Time Management – Time management is essential when it comes to meeting project deadlines without feeling stressed. Just like organizing your workspace, you need to organize your tasks with some sort of planner, whether it’s written, on your computer or even on your smartphone using an app. List daily tasks and priorities along with approaching deadlines. You’ll get an overall picture of what to focus on each day and as long as you don’t procrastinate, you should reduce your stress.Avoid Interruptions – Yes, it sounds easier than it is, but by limiting distractions and focusing on the task at hand, you can help eliminate stress. Emails, phone calls, pop-ups, instant messages and sudden, urgent deadlines conspire to make you more distracted than ever. While you may not have control over the interrupters, you can control your response. You can train those around you by answering email during certain windows, setting up office hours to talk in person or closing the door when you need to focus. Sponsored by Dr Newton's Naturals Minute Health was brought to you by Dr. Newton’s Naturals visit them on-line at Drnewtons.com. When you do use the coupon code “Health” to receive FREE shipping on their high quality supplements that can make a difference in your health and well being.