World Health Day 2013 - Take Control of Your Blood Pressure

Yesterday was World Health Day. World Health Day is celebrated every year on April 7^th to mark the anniversary of the establishment of the World Health Organization. Each year a new theme is chosen to raise awareness of the world’s major health issues. This year’s theme is focused on addressing the problem of Hypertension, also known as high blood pressure. High blood pressure and other related conditions (such as obesity, poor nutrition, and lack of physical activity) are risk factors for chronic diseases, including cancer.

It is important on this World Health Day to raise awareness of the growing burden of non-communicable diseases (NCDs) on the world population. NCDs kill more than 36 million people each year, and almost 80% of these deaths occur in low and middle-income countries. In 2012, the World Health Assembly decided to adopt the target to reduce premature deaths from non-communicable diseases by 25 percent by 2025. The Member States are finalizing global targets for 2025.

“Early detection of high blood pressure and lowering heart attack and stroke risk is clearly far less expensive for individuals and governments than heart surgery, stroke care, dialysis, and other interventions that may be needed later if high blood pressure is left unchecked and uncontrolled,” says Dr Shanthi Mendis, Acting Director of the World Health Organization Department for Management of Noncommunicable Diseases.

Cut the risks of high blood now pressure by:

-Eating a balanced diet incl. consuming less salt

 (This following link provides some great tips on Lowering your Salt Intake )

-Engaging in regular physical activity

-Avoiding tobacco use

-Avoiding or minimizing harmful use of alcohol

According to the WHO, the prevalence of hypertension is highest in Africa with 46% of adults being affected, while the lowest prevalence it found in the Americas with 35% of adults affected. Overall, high-income countries have a lower prevalence of hypertension (35% of adults) than low -and -middle income groups (40% of adults) – thanks to successful multi-sectoral public policies, and better access to health care.

 Source: World Health Organization

Nutrition for a Healthy Brain

You are what you eat. Who hasn’t heard this old saying? Our diet affects every bodily function including brain function and health. Certain foods such as refined sugars, increase inflammation and reduce blood flow to the brain. World renowned neurologist Dr. Majid Fotuhi said “Food can affect the brain in minutes”, during interviews with CNN and the Dr. Oz show. The “Superfoods” and supplements listed below do the opposite, reducing inflammation and increasing blood flow to the brain helping keeping it strong:

Brain Superfood  1: Elderberries

Elderberries are packed with quercetin, a flavonoid that’s critical to your brain’s health. Like blueberries and strawberries, the flavonoids found in elderberries help reduce harmful inflammation at a cellular level. Additionally, quercetin increases the activity of your cells’ mitochondria, which you can think of as the “powerhouses” within each of your cells. By boosting your mitochondrial activity, you’ll boost your overall energy level, too.

Brain Superfood 2: Pecans

Pecans are high in omega-3s, which are vital for a healthy brain. In fact, pecans are the most antioxidant-rich tree nut, and are ranked by the USDA among the top 15 foods with the highest antioxidant capacity. A brand new study shows consumption of omega-3 rich foods like pecans can dramatically reduce the risk of neural degeneration.

 Brain Superfood 3: Chicken Giblets or Clams

Most of us make the mistake of throwing chicken giblets (the neck, kidneys, gizzard, heart and liver that come bundled inside a whole chicken) directly into the trash. Even though they may not look appealing at first, fight the urge to toss them! Not only can the giblets be delicious as an addition to a chicken stock or prepared on their own (you’ll find plenty of recipes online), but they’re a great sources of vitamin B12, which is crucial for brain health. In fact, just a cup of giblets provides 228% of your recommended daily dose of B12. If you can’t bring yourself to eat them, however, clams are another terrific source. They also contain zinc and iron, which have been associated with the brain’s ability to stay focused and recall information.

Brain Superfood 4: Vegetable Juice

Vegetables are like heath gold mines, providing all the vitamins and antioxidants our hearts and brains need. Juiced vegetables are a convenient and delicious way to get all those vital nutrients. If you’re buying vegetable juice at the market, look for bottles labeled all-natural with no added sugar. Of course, the best way to enjoy vegetable juice is freshly juiced at home, with no added sugar or preservatives. Whether store-bought or homemade, be sure to limit your intake to 8 ounces a day to avoid excess sugars.

Brain Superfood 5: Beets

Nosh on this root vegetable to boost your brainpower. As we age, poor blood flow contributes to cognitive decline. Research has determined, however, that the natural nitrates found in beets (as well as cabbages and radishes) can actually increase blood flow to the brain, thereby improving mental performance. Be sure to make beets and all the superfoods listed above a part of your diet. You’ll send your brain capacity through the roof, and tip the scales in the battle against Alzheimer’s.

Brain Booster Supplement: DHA

If you’re only going to take one supplement, DHA is the one you need. DHA, or docosahexaenoic acid, is an omega-3 fatty acid that makes up a significant portion of your brain tissue. Lower DHA levels are associated with a smaller brain size, so it’s important to supplement your natural DHA intake (which comes primarily from cold-water seafood). Taking a DHA supplement reduces inflammation, combats the plaque buildup associated with Alzheimer’s, and increases blood flow to your brain. In fact, studies have shown that taking 600mg of DHA supplement daily for 6 months boosts your brain so much that it functions as though it were 3 years younger!

(Source)

Traveling with Food Memories

By Steven Mattingly

I’ve created a BIG problem for myself in a couple of weeks.  Our community throughout 2012 has participated in something we call the “Passport Dining Series”.  Each month we have created a unique dining experience by visiting different parts of the world.  Among others we have had Breakfast in Paris, dined on the varied cuisine of Italy, and celebrated Bosnian cuisine.  Bet you didn’t see that one coming now did you?

The next place that we will visit doesn’t exist in the real world and that is the problem that I have created for myself.  Many who read this blog know that I am a former chef who realized early in his career that I wasn’t going to be the next Wolfgang Puck or even a mediocre executive chef.  I left the 90 hour work week of food and beverage when I came to my senses and began a career in the world of senior housing.  But the urge to prepare food for the masses never really leaves you.  My family will attest to that as does my expanding waistline.   So every now and then (it’s usually around the holidays) I have the hair brain idea that I will cook a meal for the community and that is what I am doing in two weeks.  The place I want to visit doesn’t exist anymore; it’s mealtime at my mother’s kitchen table located in the house that she and my father built on Rural Route 2, Saint Mary’s Road, Lebanon, KY  40033 more than 50 years ago. 

How can I tell the story of that place in the foods that I prepare?  Do I cook the fried chicken that my wife recalls my Mother lovingly showed her how to make when she was a very new bride more than 30 years ago or do I make the Sunday Dinner Pork Chops that she made just like her mother, my Memmaw.  I could make the Cincinnati style chili that was a cold night favorite or my all-time favorite of beef hash with fried cornpone (who knew she was ahead of her time frying polenta cakes).  I could make the 60’s favorite tuna Noodle Casserole from which I picked out all those little bits of mushrooms or the other 60’s dish of Macaroni and Cheese made with Velveeta.  I remember orange Jell-O cubes served as dessert with real whipped cream as much as I remember the chocolate birthday pies that she made for me each year.  Or the divinity fudge that was a Christmas staple along with the regional black walnut cake made with black berry jam. I could make her most famous disasters, the pickled bologna that eventually sat in the refrigerator until it truly turned green.  So many ways I could get to that special place.  It’s overwhelming to consider it all.

I committed to taking our community to this special place more than a month ago. It’s only a couple of weeks away and I still am trying to decide on the perfect menu that will be transport our community to the place that I called home.  What I have to remember is that just like when we all were growing up, the meal will happen, the warm hands and hearts of our care giving team will make sure that we get where we need to be at just the right time, and I will somehow just like my Mom did each and every day I ate at her table, create a memory for the community albeit a fleeting one for many.

As I get older and my vision of my life as a senior become clearer, I see how those little journeys that we have taken this year really are important to our community.  If even for a brief moment a special smell or taste or atmosphere provokes a memory, it’s a good thing.

Contributing author Steven Mattingly is the Executive Director of Pacifica Senior Living in San Leandro, CA.