Happy April. The first week of the month has brought us lots of sunshine and vaccines for everyone 18 and older! If you have any questions about where to get vaccinated or about the available Covid-19 vaccines in general, please call us at (813) 689-2961.
With the weather getting nicer, we may feel more inclined to exercise – especially outdoors, which is great because we combine the positive benefits of exercise, sunshine, and fresh air. Aerobic exercise (walking, running, swimming, cycling, climbing stairs, and playing sports) is important to your health in a number of ways, including improving circulation, lowering blood pressure and cholesterol, managing weight, and reducing the risk of type 2 diabetes—all of which lower the risk of heart disease. If you haven’t exercised in a while, try going for a 10-15 minute walk a couple days of the week throughout the month of April. We would love to know how each of you exercise and if you feel any difference in your body after exercising routinely.
I (Hannah) practice yoga most days of the week and have experienced profound changes in my mental and physical health. The last couple of weeks I have been enjoying doing my yoga outside early in the morning accompanied by the many birds that like to sing along.
Drink tea for a healthier body and mind
Drinking plain teas such as green, black, oolong, chamomile, and ginger tea can offer a multitude of health benefits. Tea contains plant compounds called polyphenols which are antioxidants that may play a role in preventing or delaying cell damage and in protecting cells from cancer-causing substances. Many teas also have immediate benefits such as treating nausea and aiding sleep. Here are some examples of delicious teas that also have health benefits:
- Green tea: Reduces the risk of type 2 diabetes and promotes heart health
- Black tea: Promotes healthy cognition and reduces inflammation
- Oolong tea: Contributes to healthier cholesterol levels
- Chamomile tea: Aids sleep and supports immunity
- Ginger tea: Helps treat nausea and vomiting
- Peppermint tea: Relaxes intestinal tract and relieves bloating
- Hibiscus tea: Lowers blood pressure
- Fennel tea: Eases menopause symptoms
When you make tea, you may feel the need to add a sweetener to it such as honey. We advise not adding anything to your tea and drinking it plain instead. Keep reading to learn the importance of avoiding added sugars.
Are you eating too much sugar?
According to the Dietary Guidelines for Americans 2020-2025, the average American consumes 17 teaspoons, or 270 calories, of added sugars each day. Added sugars are anything that is added to food to make it taste sweet, including sugar, high fructose corn syrup, agave nectar, maple syrup, and many others. The American Heart Association recommends limiting the amount of daily added sugars to no more than 100 calories (6 teaspoons) for women and children and 150 calories (9 teaspoons) for men.
Consuming too much added sugar impacts our energy, mood, weight, and disease risk. Studies have shown that adults who consumed between 200 and 480 calories of added sugar per day had a 30 percent higher risk of dying from cardiovascular diseases compared with those that consumed less than 200 calories of added sugar per day. So, what can we do to reduce the amount of added sugar in our diet? Here are a couple of suggestions:
- Increase the amount of nutrient-rich foods you are eating, such as fruits, vegetables, beans, nuts, seeds, whole grains, and lean protein.
- Cut out sugary drinks such as soda, sweetened teas, and caffeinated beverages. Instead, add a fresh slice of fruit to your water or opt for an unsweetened sparkling beverage if you’re craving carbonation.
- Remove sugary foods, including cookies, sweetened cereal, granola bars, and other processed foods, from your pantry and stop buying them at the grocery store.
You don't need to take an all or nothing approach to added sugar. Small changes can have big results. Try implementing the above suggestions for reducing the amount of added sugar you consume and see if you feel a difference in your body. You might feel more energized, less bloated, and maybe you will find foods that are nutrient-rich that you really enjoy!
Doc's corner:
Here's a day out I like: If you'd like to explore Tampa Bay, grab some sun and get out on the water with a safer outdoor activity, check out the Cross Bay Ferry. The 50-minute ride departs the Convention Center delivering you to The Vinoy Basin in St. Pete. From there, parks, beachfront, shops, restaurants, and The Pier are within easy walking distance. There's a return schedule that works well for a nice day trip, you can bring your bike if you like, and refreshments are available aboard. Click here to see the ferry schedule.