Vitamin D is not just for your bones! It’s also important for the health of your nerves, muscles, and immune system. Research suggests it can even help combat depression. Many Iowans have difficulty maintaining adequate vitamin D levels in the winter months, 40–75% of us being deficient.
It is recommended those up to the age of 70 years consume 600 International Units (IU) and those over the age of 70 consume 800 IU of vitamin D. We get vitamin D three ways: through our diet, our skin, and supplements. Yes, vitamin D is so important your body makes it with a little help from the sun!
In order to reach therapeutic levels described by research requires a supplement. You should always speak with your health care provider before taking any supplements. Eating vitamin D-rich foods during the winter months is especially important. Try these vitamin D-rich foods:
Fatty fish (e.g., tuna, wild salmon, sardines canned in oil; canned fish is just as good as fresh or frozen)
Have you always wanted to learn how to ski? How about ice skating? Snowboarding? Snowshoeing? Now’s the time! There are a variety of winter activities right outside your doorstep that are affordable and fun. The best part—you can burn calories while enjoying yourself! A 150-pound person can burn approximately 415 calories per hour cross-country skiing. Check out the DNR website for trails and other winter activities!
Source: Iowa Department of Natural Resources (www.iowadnr.gov/About-DNR/DNR-News-Releases/ArticleID/457/Iowa-Winter-Treks-and-Trails-to-Test-Those-Fitness-Trackers)
What we eat affects the health of our eyes. Dark green leafy vegetables are rich in the antioxidants lutein (pronounced loo-teen) and zeaxanthin (pronounced zee-uh-zan-thin). The Age-Related Eye Disease Study 2 (AREDS2) found that lutein and zeaxanthin, lowered the risk of developing age-related Macular Degeneration (AMD) by about 25%.
AMD is the leading cause of vision loss in older adulthood. It affects nearly 10 million Americans. Both lutein and zeaxanthin are stored in the macula of the human eye. They help filter light and protect and maintain healthy eye cells
Since the body does not naturally make the lutein and zeaxanthin, it’s important that our diets provide it. Lutein and zeaxanthin are carotenoids, the substances that give fruits and vegetables their deep green, yellow, and orange colors. Thus eating a variety of dark green, yellow and orange foods will help. Try to include these lutein-rich foods in your daily meal plans:
It can be hard to stick to an exercise routine. The demands of work and family can ruin your good intentions. Research shows that exercising with another person may help you succeed.
One study found that married couples who exercised together did it more consistently than married people who exercised alone. A family member or friend who shares an activity with you provides support and motivation.
Activities that go better with a buddy include partner yoga, dance classes, martial art classes, hiking, tennis, and many others.
Sometimes two people may not find the same activity enjoyable. For couples or buddies with different preferences, just committing to the same exercise time together may be beneficial. They might try the following:
Go to the same gym together.
Try activities that are new to both of them.
Sign up for a competition or fun fitness event.
Plan a group session with a personal trainer.
Having the support of a partner for both diet and exercise helps us stick to lifestyle changes.
Grocery shoppers tend to avoid fruits and vegetables that have odd shapes or unappealing spots. As a result, many tons of edible food go uneaten and wasted.
Although it’s true that bacteria can cause blemishes on produce, that doesn’t necessarily mean that blemished produce is unsafe to eat. “Ugly” fruits and vegetables are usually tasty and healthful. They provide the same—in some cases, more—nutrients as their more attractive cousins.
Several studies have shown some imperfect fruit and vegetables have higher amounts of phytochemicals. Phytochemicals are naturally occurring plant chemicals that give produce its color and flavor. Phytochemicals may also protect us from cancer and heart disease.
So go ahead and eat ugly produce! It usually costs less because of its appearance. The nutrients it gives you, though, are priceless to your health.