My Choices© Update
Week Ending March 15, 2021

All About Cherries: Nutrition, Benefits, Types, Side Effects, and More
“Is there anything more summery than a bowl of ripe cherries? Sweet, snackable, and nutritious, this superfood deserves a place in your diet. “Cherries are a good source of healthy compounds like fiber, vitamin C, potassium, and polyphenols,” says Samantha Heller, RD, who’s based in New York City. (Polyphenols are plant compounds that have antioxidant properties.”

Try These 11 Easy Plant-Based Swaps for Meat and Dairy, Says a Nutritionist
“When you’re trying to cut out meat and dairy, one easy way is to find plant-based swaps for some of your favorite items like Ricotta cheese. We asked Sheri Vettel, a Registered Dietician at the Institute for Integrative Nutrition, to explain the benefits of making these strategic swaps, then recommend plant-based choices for your long-term health goals.”

How Much Exercise Is Required to Reap Health Benefits?
“Here is what we know for sure: An overwhelming amount of evidence points to the fact that a physically active lifestyle provides a variety of positive health outcomes. Participating in regular exercise, whether it be structured workouts or unstructured activity such as hiking and biking, has been shown to lessen the risk of coronary heart disease, stroke, hypertension (high blood pressure), colon and breast cancer and Type 2 diabetes.”

Could what we eat improve our sleep?
“We think of eating a nutritious diet and exercising as healthy behaviors, but sleep is one of the pillars of a healthy lifestyle. Why is this? Sleep sets the stage for our days. If we experience sound sleep for seven to eight hours, we arise energized in the morning. Diet, exercise, and sleep work synergistically, and affect one another. All three can have an effect on our daily well-being and longevity.”

Five herbal medicines potent against tick-borne disease babesiosis in lab
“Bay Area Lyme Foundation, a leading sponsor of Lyme disease research in the U.S., today announced the publication of new data finding that five herbal medicines had potent activity compared to commonly-used antibiotics in test tubes against Babesia duncani, a malaria-like parasite found on the West Coast of the U.S. that causes the disease babesiosis.”

Should Employers Consider Benefits Tailored to the Whole Employee?
“Understanding the whole of an employee can better help to ensure their safety—both physically and mentally. In a world where employees and workers are consumed with a global pandemic, burnout, increased mental health symptoms and stressors at work, it is worth it for employers to look into more wholistic benefits to offer to employees.”

Acupuncture Stops Hiccups Due To Stroke
“Acupuncture demonstrates clinical efficacy for the treatment of persistent hiccups induced by stroke. First Affiliated Hospital of Tianjin University of Traditional Chinese Medicine researchers conclude that acupuncture treatment combined with medications is superior to drug monotherapy. Based on clinical results, the researchers add that acupuncture is a worthwhile treatment application due to its simplicity, safety, and cost-effectiveness for the treatment of hiccups induced by stroke.”

Make every bite count this Nutrition Month
“March is Nutrition Month and it is a great time to focus on what fuels your body. The U.S. Department of Health and Human Services and the U.S. Department of Agriculture released new recommendations this year to help you make healthy choices and make every bite count.”

Improving health by studying gut bacteria
“Frese is studying how diet affects the interactions between humans and bacteria, specifically in the gut microbiome, which is the bacteria, viruses, protozoa and fungi, as well as their collective genetic material, present in the gastrointestinal tract.”

Has There Ever Been Real Science Behind Cupping Therapy?
“It’s been five years since Michael Phelps showed up to the 2016 Rio Olympics with a bunch of dark, perfectly circular bruises all over his back and shoulders. That was the first time that most of the Western world had heard of “cupping,” though the recovery therapy has been practiced in Chinese and Middle Eastern medicine for more than 1,500 years. The Taoist alchemist Ge Hong was on his cupping grind in the fourth century.”

Q&A: How owning pets can lead to a healthier lifestyle
“DEAR MAYO CLINIC: I have been working from home as a result of COVID-19. The adjustment has been difficult, and created a lot of stress and strain on my mental and physical health. I find that I spend much of my time in front of the computer. I eat more often, and I barely go outside.”

Research shows that when music therapy is used with conventional cancer treatments it can help improve both emotional and physical well-being.
“Norton Healthcare has joined many major medical settings around the nation in using music as a therapeutic tool. Top cancer centers are among those using music therapy as a key part of their integrative medicine programs. According to the American Music Therapy Association, 6,000 credentialed music therapists are practicing in the U.S., 15% of whom work in medical or surgical sites.”

But I don’t feel like exercising…
“Not long after the first fitness magazine was published, a list probably followed soon after, ranking the best fitness equipment. This tradition has continued, with the implicit message: use this and exercise will be yours.”

COVID-19 depression and anxiety: How to take care of your mental health
“To say that the past year has done a number on our collective mental health is an understatement. The coronavirus pandemic, high rates of unemployment, racial inequality and a divisive, at times hostile, political climate have driven stress way up among Americans. More than 40% of people reported having symptoms of depression and anxiety in January of 2021, compared to just 11% between January and June, 2019.”

Switch to Plant-Based Diet Can Cut Your Odds for Stroke
“A healthy, plant-based diet could reduce your risk of stroke by up to 10%, researchers say. This type of diet includes greater amounts of foods like vegetables, whole grains and beans, and fewer less-healthy foods like refined grains or added sugars.”

What Are the Types of Fats, and Which Are Actually Healthy?
“Fat has had a bad rep since the 1980s, but like many things in nutrition, it’s not black and white. The types of fats matter too when we’re talking about the benefits or drawbacks of adding this macronutrient to your diet—and, of course, there are no “good” or “bad” foods. Still, you’ve probably heard the term healthy fats thrown around, but what does that really mean?”

Medicine, Not Healthy Food, Is Still the Best Medicine
“Late last year, Whole Foods CEO John Mackey went live on the Freakonomics podcast and claimed that Americans don’t need better access to health care. Instead, he said, “The best solution is not to need health care. The best solution is to change the way people eat, the way they live, the lifestyle and diet.” People weren’t happy.”

This is the best time of day to exercise, backed by science
“Finding time to exercise is really a challenge for many people. Exercise is important, but everyone also has lives with jobs, families, significant others, friends, household duties, errands and, you know, the need for rest and sleep.“