Make Time for Your Health - Pay Yourself First

The COVID-19 pandemic has thrown many of us off our game. With gyms and dance studios closed, long lines at grocery stores and many other businesses either shuttered or their services altered, we've had to change our schedules, our lifestyles and our workout routines - and that's just for starters. 

Now the holidays are here. The holiday season is a busy time for all us. But don't let the pandemic or the holidays deprive you of your health and fitness.

Here are some tips to help you stay healthy:

• Make time to exercise each day. We know that daily exercise is good for the cardiovascular, respiratory and musculoskeletal systems. Exercise also helps to reduce insulin resistance (so it improves insulin sensitivity) which helps to control blood glucose levels. Exercise also helps to improve mood.

• Shop for healthy, whole foods (not processed) either in-person or by utilizing the many grocery shopping apps. Plan your meals and invest in a little extra time to cook nutritious meals.

• Stay away from foods with additives. Unhealthy foods that contain food additives such as artificial colors, flavors and preservatives are inflammatory. They are not good for our bodies and brains. 

• And don't forget your sleep. Health experts generally advise to get between 7 - 9 hours of sleep per night. This helps to strengthen our immune system, and reduce the stress hormone known as cortisol. Cortisol can wreak havoc on the body when levels are too high for too long.

Pay yourself first. Make time for daily exercise, healthy eating and ample sleep each night. Why? If you don't make time for your health today, there's a good chance you'll be forced to spend time with an illness (such as high blood pressure, type 2 diabetes or heart disease) tomorrow. 

Food Additives Linked to Bowel Diseases, Obesity and Metabolic Syndrome

A new study appearing in the scientific journal Nature, shows that two commonly used food additives found in processed foods known as emulsifiers, produced inflammation and altered the microbial (intestinal bacteria) composition of the intestinal tracts of mice.

The emulsifiers used in the study; carboxymethylcellulose and polysorbate-80, also resulted in mice developing colitis, obesity and metabolic syndrome. Given that emulsifiers are used in numerous processed foods in the United States, the concern is that there is a link with the consumption of food additives and the development of these diseases in humans. The number of people with these types of medical conditions has steadily risen over the last 50 or so years. This rising trend coincides with the use of emulsifiers in processed foods.

Emulsifiers are used in processed foods to help extend shelf life and maintain a smooth consistency and texture, similar to the reason that carrageenan, another inflammation producing additive is used by some food manufacturers.

Inflammation is a precursor of many diseases. Avoiding foods that contain inflammation inducing food additives, is one way you can help yourself stay a bit healthier.

Why are these disease provoking food additives allowed to be used in our foods? Why do companies continue to use them? Some of the chemicals approved for use in processed foods in the United States are banned in Europe. Likewise, there are some food additives used in other countries that are banned here. 

You do have a choice, however. If you choose to reduce your intake of food additives, read the labels on all the packaged foods you purchase. If enough people stop buying additive laden foods, perhaps companies will stop using them. To read a synopsis of the Nature article, click here: 

Carrageenan – Another Food Additive that Can Make You Sick

Many of us try to eat a healthy diet; one that is “natural.” Some of us strive to eat foods that are truly “organic.” However, even something that is considered “organic” can cause you to feel ill. Carrageenan which comes from red seaweed, also known by the names of Chondrus crispus and Irish Moss, is considered an organic food additive, but has been scientifically proven to cause inflammation in the human body as well as cause mild to severe gastrointestinal symptoms in some individuals.  There has also been research linking consumption of carrageenan to the development of Cancer. 

Sunset at the El Segundo Beach by Carole Jakucs - Image subject to copyright.

Carrageenan is used in a variety of food and beverage products such as cottage cheese, ice cream, yogurt, baby formula, beverages and so much more. Currently, the USDA (United States Department of Agriculture) allows it to be used in products labeled “organic."

Read you labels: If you don't want to consume carrageenan (even if you are buying an organic product) make sure you read your labels. It’s especially important to check your labels for carrageenan, if you are one who suffers from a sensitive gastrointestinal system, has a known GI disease or disorder and/or experiences GI symptoms (such as but not limited to, bloating and pain).

If you are experiencing any pain, or concerning symptoms, make sure to contact your doctor.   You may also want to check your diet for any sources of hidden carrageenan.