Category: Health

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Healthy Foods That Help Improve Immune System

The immune system is one of, if not the most important part of maintaining health. It is essentially the command center of the body to help fight off sickness and other invaders. Depending on the person, each individual immune system is different. Some may think that the key to a stronger immune system is daily supplements, but certain foods can be more than enough! Here are a few healthy immune system boosting foods to consider:

Citrus

Among the most common foods/drinks to have while sick or to prevent sickness is citrus. Citrus fruits are very high in Vitamin C levels which in turn can help with white blood cell production. Taking Vitamin C while sick with the common cold can even help speed recovery. Some popular fruits include oranges, lemons, grapefruit, and tangerines.

Red Bell Peppers

A lesser known option, red bell peppers can improve the immune system more than one may think. These peppers are so high in Vitamin C that they have around three times the amount than oranges ounce for ounce. They also contain beta carotene which the body can convert into Vitamin A.

Broccoli

This popular vegetable is rich in both vitamins and minerals. Healthy components contained in broccoli are Vitamin A, Vitamin C, Vitamin E, and other antioxidants. Research has shown that broccoli is more nutritious when raw rather than cooked as nutrition can be cooked out. If one prefers to keep broccoli hot, steaming is the best way to go as this keeps more nutrients in.

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.

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Best Foods For Eye Health

Eating healthy foods can give a large variety of benefits both physically and mentally. They can help to sharpen the mind, give you more energy, and give other important boosts to everyday bodily functions. However, not many people consider eating healthy food to be a factor in improving eyesight. You might be surprised at how many normal foods we eat every day can contribute to better eyesight and eye health overall. Here are some of the best foods for eye health: 

Fish

More specifically, salmon, fish is rich in fatty acids called Omega-3s. These contribute greatly to eye health by helping to improve visual development and retina health while even assisting in preventing dry eyes. It is recommended that one eats wild-caught options instead of farm-raised as wild-caught has more omega-3s and less saturated fat.

Eggs

An extremely versatile food, eggs contribute to eye health in more ways than one. The yolk alone contains potential eye boosters like Vitamin A, zinc, zeaxanthin, and lutein. Vitamin A helps to protect the surface of the eye, the cornea. Zinc helps with retina health while zeaxanthin and lutein help to prevent age-related eye conditions like cataracts.

Dairy

Many dairy products have the potential to aid in eye health. Products like yogurt and milk have Vitamin A, which adds protection to the cornea, and zinc, which can prevent conditions like cataracts and even aid in seeing at night! Grass-fed cows are recognized as being a source for more of these benefits so look for products that mention grass-fed on the label.

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.

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Five Things to Eat After a Workout

Ever heard the saying “working up an appetite”? Following a very intense workout, people can feel a little hungry and want to snack. This is normal, though it’s important to try  not to ruin all the good work you just put in by binge eating a high calorie, low nutrient meal. Here are five things that you can eat following your workout to nourish your body as it recovers. 

 

Quinoa Bowl

Quinoa contains fiber which helps the body after a workout. This grain is also rich in antioxidants which lowers the risk of heart disease. Quinoa is also a great source of carbs which helps with energy. You can add other things to your bowl like sweet potatoes; pecans and such which will help give you more energy after your workout. 

 

Cottage Cheese

While cottage cheese may not be everyone’s first choice of snack, this creamy snack has a high protein content. Protein is essential for the body in building muscles. You can add fruit to cottage cheese to play around with the flavor. By consuming protein this will help you for your next workout. 

 

Trail Mix

By eating trail mix, you are giving your body a healthy source of fat. Trail mix is also diverse in what it contains, with dried fruit, sometimes some chocolate, and a variety of nuts. Fat helps with energy much like carbs and is easily digestible, which helps the body gain the nutritional values quicker. 

 

Avocado 

Once you are finished at the gym or at home, make sure you have ripe avocado on hand. Avocados contain fat to help repair the muscles you have worked, and the vitamins they contain may even help speed up the metabolism. If you pair this with a slice of whole wheat bread, you will gain more fiber and energy to help you after a challenging workout. 

 

Sweet Potatoes 

One thing you should make a point of eating after visiting the gym are carbs. Sweet potatoes are a great source of carbs and vitamin A. So when it comes to your next session at the gym, you may feel you have more energy. Just remember to avoid using lots of butter or sugary marshmallows. Try some different seasons to add a more savory flavor! 

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.

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Benefits of Mindfulness

There are many expectations of people as we navigate everyday life. Therefore, it can be hard to remain focused and present with yourself. A great way to center yourself is by practicing these mindfulness tips.

 

Physical Benefits 

When implementing mindfulness into your life, it can have a positive impact on your body. If you are actively mindful, you will notice your stress levels will be lower which helps with many health problems. Mostly lowering blood pressure and putting people at lower risk of heart disease. 

 

Satisfied Life 

Practicing mindfulness helps people live and appreciate life in the moment. It can be easy to feel like life is constantly one foot in front of the other. Worrying about the future is easy when you are not sure how to focus on the present. So, those people who are focusing on the things going on in the moment are more likely to feel satisfied in the life they are living. 

 

Improved Sleep 

For those who suffer from insomnia, practicing mindfulness can help you. Falling and staying asleep can be difficult for those that suffer from anxiety. Before going to sleep, try implementing a self-meditation podcast or something similar. This creates a calming atmosphere that will help you relax and not worry about whether or not you are able to fall asleep. You may also see improvements in your quality of sleep. 

 

Decreased Stress

If you believe you are someone who struggles with stress it could be helpful to look into mindfulness. Mediation has shown to help people regulate emotions which can help dealing with stressful situations. It can be difficult to forget to breathe and relax when under different types of stressors and you are more aware of your own and other’s feelings. There is no harm in trying mindfulness to see how it helps you deal with your stress. 

 

By taking part in mindfulness, you will be able to feel more centered in your life. This leads to a positive mindset and a better physical health overall. Try some deep breathing and focusing on your senses, this will root you in the present. 

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.

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Healthy Sweet Treats for Summer

Even though summer is a great time for ice cream, there are alternatives to swap out a heavy ice cream for a sweet, light treat. These healthier snacks will satisfy your sweet tooth, cool you off and make you feel full so don’t have to keep grazing. Try some of the following recipes if you are looking for something different this summer. 

 

Layered Watermelon Ice Pops

These ice pops combine two summer favorites. Watermelon is a summer staple and a great flavor for summer treats. These ice pops contain avocado, chocolate chips and watermelon making them look exactly like a slice. Not only is it something different to try, but it’s also visually pleasing. Each ice pop only has 173 calories and you can find the recipe here.

 

Strawberry Frozen Yogurt 

There is nothing like a sweet and tart like frozen yogurt, and imagine making it at home. By taking some strawberries, vanilla, greek yogurt and a splash of rum, you will be able to learn to make something new and different. So on a nice hot day, you can enjoy your homemade frozen yogurt and cool yourself off. Each serving of this frozen dessert is 125 calories, check out the recipe. 

 

Apricot Dessert Bruschetta 

If you are looking to impress people with a different kind of dessert, this is the one for you. At each piece containing 77 calories, there really is nothing like it. You will need dried apricots, apricot nectar, and preserves. This is definitely a treat most people do not think about making, but it is definitely worth trying! Don’t forget to top it off with almonds if you’d like and see what you think about this dessert. 

 

It can be easy to fall into the same snacking routines. For this summer, try something different as you lounge outside. These three recipes are a great way to change up what you eat, while satisfying the need for something sweet and cool. Share with company and friends when they come to visit you, or bring to a barbeque! 

 

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.