Only 14% of American adults consume at least 2 fruit and 3 veggies daily (the recommended intake). Think about it, how many fruit and veggies have you had this week? Sometimes keeping a food diary and reflecting on these amounts can be the eye-opener we need to make a change.
So, what makes eating the recommended servings so difficult? Our society, environment and social determinants of health all factor into our weekly food choices. Though it is difficult to get enough fruit and veggies into our week, obviously, it is not impossible. When trying to get fruits/veggies into you and your family’s day, think of the quote, “If you fail to plan, then you can plan to fail.”
Fruit and veggies may need to be planned out until they become habit. Working to buy fresh or frozen and preparing them to be just as exciting as your favorite sweet or savory favorite foods will be the challenge we need to overcome. Are you up for it? It will be well-worth it in the long-term reveals countless scientific evidence of fruits and veggies providing a multitude of benefits for your health. This month our four Take Action Weeks include:
Mental Health: Suicide
Suicide is the 10th leading cause of death across all ages in the United States and the third leading cause of death for American teenagers.
Suicide Facts
Thousands of people attempt or die from suicide every year. Mental disorders such as depression or a substance abuse disorder (usually in combination with a mental disorder) account for 90 percent of suicides. The National Institute of Mental Health has more information on depression at www.nimh.nih.gov/health/topics/depression/index.shtml.
Who Is at Risk?
People of all ages can attempt suicide, but some groups are at higher risk than others. Men are four times more likely than women to die from suicide; however, three times more women report attempting suicide. Rates are high among adolescents and people over age 65; however, according to a 2013 report from the CDC, suicide rates among Americans aged 35 to 64 increased 28 percent since 1999. Veterans are also at risk: A 2013 report by the Department of Veterans Affairs found that an average of 22 veterans commit suicide every day. Several factors can also contribute to the risk of committing suicide, such as:
- Previous suicide attempt(s)
- History of depression, an eating disorder or other mental illness
- Alcohol or drug abuse
- Family history of suicide, violence or abuse
- Physical illness
- Relational, social, work or financial loss
- Feelings of hopelessness
- Impulsive or aggressive tendencies
- Barriers to accessing mental health treatment
- Feeling alone
Warning Signs
When a person is thinking about suicide, he or she will likely display indications, which may include:
- Threats, talk or writing of suicide or hurting oneself
- Withdrawal from family and friends
- Sudden, excessive and/or uncontrolled rage
- Taking unnecessary risks or exhibiting self-destructive behavior
- Increased alcohol and/or drug use
- Dramatic mood swings
Not all suicides are planned; they may be impulsive after experiencing a traumatic event such as a breakup or unplanned pregnancy. However, in these cases, depression is usually present.
Prevention
If someone you know is threatening suicide, it is important to start a conversation regarding his or her feelings. Most of the time, the person will talk willingly. Make sure to listen and express empathy. Do not leave him or her alone, and if he or she refuses professional help, see that a parent or trusted friend is informed. If you are struggling with suicidal thoughts, talk about how you are feeling with someone you trust. Do not be ashamed to admit you need help. The National Suicide Prevention Lifeline is always staffed and ready to listen at 1-800-273-TALK(8255).
Coping with Suicide
According to the American Institute of Suicidology, approximately 5 million Americans have had loved ones commit suicide over the last 25 years. The grief associated with this act can be complex. Guilt and anger may accompany sadness if the person thinks it was possible to have prevented it. It is important to get help from a mental health professional or grief counselor, and some people find it helpful to join a support group or keep a journal.
For help and more information:
- American Institute of Suicidology www.suicidology.org
- Jason Foundation www.jasonfoundation.com
- National Institute of Mental Health www.nimh.nih.gov/health/topics/suicide-prevention/index.shtml
- Centers for Disease Control and Prevention www.cdc.gov/violenceprevention/suicide/
- Department of Veterans Affairs www.mentalhealth.va.gov/suicide_prevention/index.asp
Brain Awareness: Use it Or Lose It
The brain’s capacity is enormous, yet many scientists suggest that we only use a small percentage of our brain. What are you doing to maximize your brain’s potential?
Brain Functions
Your brain helps you analyze sensory data, remember information, learn new information, create thoughts and make decisions. It is divided into halves called cerebral hemispheres and each hemisphere is further divided into four lobes: frontal, parietal, temporal and occipital. Each lobe has its own responsibilities. The frontal lobe is responsible for cognition and memory. The parietal lobe processes sensations related to touch. Visual perception is controlled by the occipital lobe. The temporal lobe is responsible for auditory senses. The brain, like many other organs, ages. The aging brain is responsible for a decline in memory, decision-making ability and verbal skills.
Exercise Your Brain
There are many ways that you can delay the aging of your brain:
- Exercise your mind—Challenge your brain daily by making note of last week’s activities, working on crossword puzzles, trying a new hobby or reading more books.
- Exercise your body—Physical exercise reduces depression and other cardiovascular risks. It also produces a euphoric state by releasing endorphins.
- Eat healthy—Eating foods low in cholesterol and saturated fats, in addition to eating breakfast daily, can jump-start your brain. Also, protect your brain with antioxidant vitamins E and C.
- Focus on safety—Wear protective head gear when enjoying physical activities like riding a bike or snowboarding. Wear a seat belt to protect your head from trauma in case of a car accident.
- Get plenty of sleep—Lack of sleep leads to mental fatigue and loss of memory. Try to get seven to nine hours of sleep each night.
- Reduce stress—Stress can lead to memory loss. High stress releases cortisol in the brain, which absorbs the brain’s primary food source, glucose. Reduce stress with exercise, meditation or a quiet activity you enjoy.
- Quit smoking and refrain from illegal drug use—Research shows that smoking can lead to mental decline; drugs such as ecstasy and marijuana can result in mental deterioration.
- Listen to music—Research shows that music is good for the brain, specifically baroque music, which can reduce stress.
Managing Weight with Fruits & Vegetables
Eating more fruits and vegetables is a safe and healthy way to achieve a healthier weight.
Low-calorie Options
To lose weight, you must eat fewer calories than your body uses. It’s easy to create lower-calorie versions of some of your favorite dishes by substituting fruits and vegetables in place of higher-calorie ingredients. Here are some simple ways to cut calories for each meal:
- Breakfast:
- Cut back on the amount of cereal in your bowl to make room for some cut-up bananas, peaches or strawberries.
- Substitute spinach, onions or mushrooms for one of the eggs or half the cheese you would have in an omelet.
- Lunch:
- Add a cup of chopped vegetables such as carrots in place of 2 ounces of the meat or 1 cup of noodles in your favorite broth-based soup.
- Substitute vegetables such as spinach, green peppers, cucumbers or onions for 2 ounces of the cheese and 2 ounces of the meat in your sandwich, wrap or burrito.
- Dinner:
- Take a good look at your dinner plate. Vegetables, fruits and whole grains should take up the largest portion of your plate. Remember to use a normal-or small-sized plate, and avoid larger platter-sized plates.
- Swap 1 cup of chopped vegetables for 1 cup of pasta or rice in your favorite dish.
- Snacks:
- Try hummus and baked tortilla chips with salsa instead of chips and dip.
- Top a cup of low-fat, plain yogurt with fresh, sliced fruit.
- Store cleaned, cut-up vegetables in the fridge at eyelevel and keep a low-fat or fat-free dip on hand.
Tips for Children
Fruit and vegetable consumption is crucial for children, especially if they are overweight. It can be difficult to persuade them to eat fruits and vegetables, especially when there are so many other attractive high-calorie options. Below are some ideas for encouraging healthy eating:
- Pack a 100 percent juice box in their lunch instead of soda pop.
- Make fruit kabobs with pineapple chunks, bananas, grapes and berries.
- Decorate plates or serving dishes with fruit slices.
- While shopping, allow children to pick out a new fruit or vegetable to try with dinner.
- Most importantly, set a good example by eating fruits and vegetables yourself every day.
Remember, substitution is the key. Eat fruits and vegetables instead of some other higher-calorie food, and your body will thank you!
Memory & a Healthy Diet
There are certain foods that can increase the chances of keeping your brain healthy as you age. If you want to remain mentally sharp as you age, consider adding the following foods to your diet:
- Glucose
- Your body metabolizes glucose when eating healthy sugars and carbohydrates.
- Opt for fruits that are rich in natural sugars.
- Fish
- Fish is rich in omega-3 fatty acids, which are essential for good brain function and development.
- Fish is linked with a lower risk of dementia and stroke, can help slow cognitive decline and can enhance memory as you age.
- Nuts and Chocolate
- Nuts are rich in vitamin E, which is attributed to slowing cognitive decline as you get older.
- Dark chocolate (consumed in moderation) contains antioxidants, which can enhance concentration.
- Opt for an ounce of nuts and chocolate daily to reap the health benefits without consuming excess calories.
- Avocados and Whole Grains
- Avocados and whole grains enhance blood flow to stimulate brain cells.
- Blueberries
- Blueberries protect the brain from stress and may reduce the effects of Alzheimer’s disease and dementia.
- Blueberries may increase your learning capacity and motor skills as you age.
- Apples
- Apples are rich in the antioxidant quercetin, which protects against Alzheimer’s disease. Don’t peel your apples, though, as the skin contains the most quercetin.
- Spinach
- Some studies have shown that spinach can prevent and even reverse memory loss.
- Spinach is high in folic acid, which protects against Alzheimer’s disease and memory loss.
- Iron-rich Foods
- Iron deficiency negatively affects learning, memory and attention.
- Eat dark, leafy greens, beans, lean meat and soy to boost the iron in your body.
