Tag: Dr. Barbara R Edwards

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The Hidden Health Benefits of Chocolate

People who claim not to enjoy chocolate are few and far between. Chocolate is a go-to sweet treat for many, and sometimes it can be hard to get enough of it. Did you know that chocolate has some genuine health benefits? Consuming chocolate in moderation can lead to better heart health and lowered blood pressure. Does this mean you should go out and eat as much chocolate as you want? Well, not really.

Like most processed foods, chocolate is most beneficial when in its purest form. The more it is ground and blended, the fewer healthy properties it maintains. Most processed chocolates, especially milk chocolate, do contain a higher concentration of calories and sugar in excess. There are still ways to eat chocolate in order to gain its health benefits, and we have highlighted a few key benefits.

Promoting Attentiveness

Theobromine, a bitter compound found in cacao seeds, can help to block adenosine receptors in the brain, causing you to be more alert and attentive. Adenosine receptors naturally slow down neural activity and have you starting to doze off. Chocolate also contains trace amounts of caffeine, which is well-known for its ability to enhance alertness.

Antioxidants

Dark chocolate is usually regarded as the healthier choice amongst the several types of chocolate. The reason being, the cacao is in a pure state, without added butter or milk. Dark chocolate is a great source of antioxidants, which help promote cell health. The antioxidants found in chocolate are called flavonoids, which are found naturally in plants and help repair any damage from environmental toxins. Did you know that more than 10% of cocoa powder’s weight is made up from flavonoids?

Heart Health

A big one! Flavonols, the main flavonoid in cocoa beans, are a healthy chemical for your heart. Some of the benefits they provide you with include increased blood flow, decreased chance of clotting, increased circulation, and blood pressure management. Again, opt for dark chocolate over lighter varieties to reap the full benefits.

Lowering Your Chance of Cancer

The flavonols found in chocolate are not only antioxidants, but they also contain anti-inflammatory properties. Both of these properties are important in keeping free radicals in check. Free radicals can damage cell health, and if out of control, can allow cancer cells to thrive. Consuming dark chocolate can help reduce this and keep the cells healthy.

Are you surprised at how many health benefits come with eating chocolate? If the right kinds are eaten in moderation, then you could see long-term health benefits. Now go and enjoy a nice chocolate bite!

Dr. Barbara R. Edwards, a Princeton MD is the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health, providing quality care to uninsured and under-insured New Jersey residents in Mercer and Middlesex counties.

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Three Tips to Boost Heart Health

Did you know that almost 1 in 2 adults experiences high blood pressure? Cardiovascular disease remains the leading cause of death amongst both men and women, so your heart should be a preeminent health concern. If you are neglecting the health of your heart, you’re opening up the door for grave health issues down the road. Here are a handful of tips for you to keep in the back of your head to avoid bad news at the cardiologist’s office. Read below to help get control over your heart health!

1. Reconsider your diet

While it’s a fairly obvious step, changing your diet can be easier said than done. Start first thing in the morning with a healthy, balanced breakfast. Enjoy a serving of fruit alongside an egg and a serving of whole grains, such as whole-wheat bread or oatmeal. For lunch, whip yourself up a salad or a small turkey sandwich with some sautéed vegetables. For dinner, barring any dietary restrictions, consider eating seafood instead of red meat once or twice a week. Later, snack on a handful of nuts, with a bit of dark chocolate for some sweetness. Keep the sugars and excesive carbohydrates down. Being mindful of what you put into your body will benefit you greatly and can result in significant weight loss as well.

2. Learn your history

Another important step is to research your family history. Does a parent or grandparent have a history of high blood pressure? Heart disease? Any other sort of heart-related ailment? All of this is important to know, and even more important to talk about with your doctor. Your primary care physician can go through the proper steps with you to walk you down the right path toward better heart health.

3. Exercise! Exercise! Exercise!

This one is a no-brainer! Exercise at regular intervals is extremely important for hearth health. Even something as simple as a short, 20-minute walk can be enough to get the blood flowing. At least 150 minutes of moderate intensity exercise a week is recommended, on top of muscle exercises for 2-3 days a week.

Keep heart health in mind and be a better friend to yourself! Keeping your heart health in check can help prevent conditions such as type 2 diabetes, certain forms of cancer and cardiac arrest, just to name a few. Your heart is what keeps you going, be sure to keep it going!

Dr. Barbara R. Edwards, a Princeton MD is the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health, providing quality care to uninsured and under-insured New Jersey residents in Mercer and Middlesex counties.

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Benefits of Moving Your Body Daily

Man in blue jacket running in the daytime

It’s recommended that adults get 75-300 minutes of physical activity each week. This number may seem like a lot to some, but next to nothing for others. Either way, it serves as a reminder that a person should be exercising or moving to maintain a healthy lifestyle. If you shy away at the idea of “working out”, it’s okay! You don’t have to shell out dozens of dollars per month for a gym just to stay healthy, there are other ways to get your heart pumping!

Benefits of Moving

It likely does not come as a surprise for most that consistent movement is beneficial to your health. In addition to weight loss, there are a handful of benefits that can be gained by keeping active throughout all parts of the year. Moving your body or exercising carries the benefit of enhancing your mood and improving mental health. Studies have shown that sitting around and not staying active leads to increased anxiety and even depression. Moving around will also cause decreases in stress and can brighten your mood by giving you a sense of accomplishment. Moving around daily also helps support bone health and preservation, brain health, and sex drive.

Ways to Move

Of course, the best way to move your body is to incorporate a workout routine into your day. If you don’t have a gym membership, there are several other ways you can accomplish this and improve your health.

  • Walk – To get moving, one can simply go for a walk! Travel to a large shopping area and browse around or find a trail in the woods to get away from all of the noise and take a nice hike! Either way, walking is a great form of exercise that doesn’t take much effort at all.
  • Stretch – Another easy one, take a few moments each day to stretch, when you wake up, every hour or so while at work, after a workout, whenever it works for you! Stretching helps to move lymph fluid and regulate lactic acid buildup, leading to your body feeling more relaxed.
  • Dance – Dancing is very beneficial to your body as it incorporates weight-bearing exercises such as spinning as well as range-of-motion exercises like arm and hip swings.
  • Working out – This is the most beneficial if you are willing to put in a bit more effort. Working out, either weight training or cardiovascular, not only helps to strengthen your body and maintain healthy weight, but it also has amazing benefits for mental health, such as a decreased possibility of developing depression. If you don’t know where to start, check out fitness YouTube channels for a fun challenge.

Dr. Barbara R. Edwards, a Princeton MD is the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health, providing quality care to uninsured and under-insured New Jersey residents in Mercer and Middlesex counties.

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Ways to Improve Your Sleep

We all love to sleep. On average, people should sleep eight hours a day to feel refreshed and rejuvenated for the next day. However, many can’t seem to get eight hours as some have trouble falling asleep or they still feel tired even after eight hours. This can be for an assortment of reasons and without proper sleep, people often feel tired, moody, and unproductive throughout the day. Here are some ways to improve your sleep:

Sleep and Wake Consistently

Did you know that you can still have the proper amount of sleep and still be sleeping incorrectly? Having an inconsistent sleep schedule can throw your sleep cycle off and cause an eight-hour night of sleep to feel like a six-hour night, making you feel like you need to take a nap later in the day. Going to sleep and waking up at similar times each day can prevent this and make it so that you feel more well rested.

Reduce Screen Usage Before Bed

Blue light is the light emitted from devices such as smartphones and computers. Exposing yourself to this blue light reduces the production of the hormone melatonin, a chemical in the brain which aids in falling asleep. To fix this, reduce the amount of screen time before bed, or if screens need to be viewed late, install a blue light filter or wear specialized glasses that can block exposure.

Lower caffeine and Sugar Intake

Consuming drinks high in sugar or caffeine can cause the body to become energized which makes it difficult to fall asleep. Drinks containing high amounts include coffee, energy drinks, and certain types of tea. Switching to decaf at night or substituting sugary drinks for water or other products containing low sugar can help speed up falling asleep.

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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Recovery Tips After a Workout

Completing a workout feels so rewarding as endorphins are released to make you feel good about the work you’ve put into yourself. Working out regularly has been proven to provide both physical and mental benefits that can improve how people look and feel. However, hours or days after a lengthy workout one can have a different feeling—soreness. There are certain steps people can take after a workout that can improve recovery and prepare them for the next workout they do. Here are some tips for post-workout recovery:

Rehydrate

One of the most important aspects of working out is hydration. This applies even after the workout as muscles need to heal and replenish after intense exercise. Drinking water or even healthy drinks such as black or green tea, coconut water, and low-sugar sports drinks can help improve muscle flexibility and strength along with preventing any soreness. Try to avoid drinks that contain sugar, caffeine, or alcohol as these can cause dehydration.

Stretch

Stretching is very important when it comes to pre-workout and post-workout. Muscles after strenuous activity tend to build up lactic acid which can increase soreness and pain. Not stretching after a workout can increase these and may make the next workout more painful. Doing light workouts on days off or stretching after a workout can prevent acid buildup, boost circulation, and even remove certain toxins. Some light workouts can include walking, yoga, or swimming.

Eat Healthy

What someone eats after a workout matters. Eating healthy, whether it be a snack or a meal, is important, especially for the first 45 minutes after a workout. Foods that are best for this contain both protein and carbohydrates. These two components help with muscle recovery and recharging energy levels respectively.

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.