Food And Exercise Rx!

It's hard to ignore the explosion of advertisements for new drugs. Magazines, newspapers, television, radio, bus shelters, commuter trains and more all feature ads for pills and potions that claim to be good for what ails you.

There's no doubt that medications have helped millions of Americans cope with chronic conditions and recover from serious illnesses. But we may have gone too far in seeking an immediate drug cure when something far simpler can have the same effect. Here are some food and exercise "prescriptions" that can help treat or prevent common health problems.

Stress and Anxiety

Although it's difficult to define stress precisely, you know it when you feel it. It's there when the boss adds one more project to your heavy workload, when the kids' activities require you to be in three places at once, and when the phone's ringing with yet another volunteer request. Anxiety, a common companion of stress, may instill a feeling of dread that can be debilitating. If chronic anxiety interferes with daily activities, then medication can be a lifesaver. But you may be able to relax without a capsule. If you wish to read more about anxiety, please visit this site. http://www.geocities.com/healthyoubbies/anxiety.html

Nutrition Rx

Knowing what to eat to help you remain calm is the first step to handling stress. Certain foods contain the nutrient tryptophan, a precursor to serotonin, a feel-good brain chemical. Tryptophan-rich foods include turkey, whole grains, beans and vegetables, and yogurt, milk and cottage cheese.

There are also foods that you should avoid when you feel stressed or anxious. "Stimulants like caffeine only make stress worse." Instead of reaching for coffee, black tea and cola drinks, brew a cup of chamomile or peppermint tea, both of which have a relaxing effect.

Exercise Rx

Yoga is the ideal exercise to combat stress; the combination of physical exertion and controlled breathing can calm both body and mind. For years, men and women have been taught to use control their breathing to help control and cope with the stress of everyday life.

High Blood Pressure

High blood pressure is a ticking time bomb that can lead to heart attack and stroke. But experts believe that many people on high blood pressure medications may be doing themselves a disservice by relying solely on pills when attention to diet and exercise can have an enormous impact.

Nutrition Rx You've probably heard that eating lots of fruits and vegetables can help lower blood pressure. What you may not know is how quickly you reap the benefits. A study conducted at Johns Hopkins Medical Institutions and other medical centers found that a diet that included 9 to 10 servings of fruits and vegetables a day (about twice the amount in the average American diet), plus three servings of low-fat dairy products, reduced blood pressure in just two weeks.

Consider switching to sesame oil. Researchers in India, reporting at an American Heart Association meeting, found that people who took blood pressure-lowering medication and also used sesame oil for 60 days were able to lower their mediation dosage. Keep your weight under control can also help. "Losing even five pounds can lower blood pressure significantly."

Exercise Rx

Aerobic activity such as jogging, biking and brisk walking, lowers blood pressure effectively. But be cautious if you try heavy weight lifting or sprinting. These short bursts of intense activity, called anaerobic exercise, coupled with aerobics, may temporarily raise blood pressure, according to the American Society of Hypertension. Don't skip such activities; just be careful not to lift too much weight or hold your breath.

High Cholesterol

When your cholesterol levels are too high, your chances of having a heart attack go up. In recent years the market has been flooded with drugs called statins, which help lower LDL (bad) and total cholesterol levels. But experts say diet and exercise can dramatically affect cholesterol levels.

Nutrition Rx

Soluble fiber helps clean LDL cholesterol from the blood. Oats contains a lot of soluble fiber, but barley may be even better, according to a recent study at the Diet and Human Performance Laboratory in Beltsville, Maryland. Researchers found that adding barley to an already heart-healthy diet effectively lowered LDL levels and total cholesterol.

Plant sterols are another newsworthy nutrition prescription. These naturally occurring substances, found in many fruits, vegetables, nuts, seeds and other plant sources, inhibit the absorption of cholesterol in the small intestine. It's difficult to get sufficient sterols from foods because their concentration is so low, but margarines and salad dressings that have been fortified with sterols have proved effective when used a part of a daily diet.

Exercise Rx

Research at Montreal's McGill University recently found that regular exercise in combination with a diet high in plant sterols reduced cholesterol levels more than either exercise or diet alone. And a study at Johns Hopkins Medical Institutions found that people who increased their exercise levels to 60 minutes of combined aerobic exercise and weight training, three times a week, lowered their risk of heart disease and diabetes.

Author: Susan Rutter -- Publisher, Nutritionist, and Instructor who assists patients and the public make healthy choices and changes in their lives. Web Site: Healthy YOUbbies http://www.geocities.com/healthyoubbies/