Tag: Dr. Barbara R. Edwards Princeton

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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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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.

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Beneficial Components of Tea

There is no shortage of healthy drinks out there, from super juices to vitamin enriched waters, but tea is an ancient beverage that has promised health benefits for centuries. There are numerous types of teas that have varying health benefits. Some varieties even promise to improve sleep, digestion and immune support. Most of these teas, if not all of them, have in common that the various compounds and components that get changed around and formed through methods such as oxidation and withering. Here are a few compounds found in tea that are especially beneficial:

Polyphenols

These compounds are one of the most numerous (almost 30,000 in tea) and are mostly found in the first leaf and the bud. One of the more important polyphenol categories is called flavonoids. These contain antioxidants and are responsible for numerous health benefits found in tea. 

Amino Acids

These common compounds are found primarily in the leaves. Theanine, the most prevalent amino acid, promotes relaxation and alpha brain wave activity. This kind of activity occurs with activities like meditating and daydreaming, which when paired with tea, can help with depression and even creativity.

Carbohydrates

Carbs like sugars and starches are stored energy which helps to kick start important reactions. Some of these reactions include the creation of enzymes and polyphenols. While the compound itself is not hugely beneficial for the user, this helps with the creation of more important compounds that do.

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.