Health Happenings is a biweekly column published in Alamogordo Daily News as a way to provide the latest in health and wellness information, services and events. Articles for this column are submitted by Health Council partners, but do not necessarily reflect the views or policies of the Otero County Community Health Council.
Are you looking for a way to increase your life expectancy and your quality of life? A recent study was conducted showing that when a person consumes vegetables on a daily basis that it helped slow their mental decline and kept their brain functioning well into their later years. Dementia and mental decline is a threat to many individuals, however, many don’t realize that we could do a lot to keep our bodies in peak performance using fruits and vegetables as our weapons!
This study also showed that those who consumed more than two servings of their veggies per day had a 40% less decline than those who ate just a few, if any vegetables. Which vegetables benefit us the most? Leafy greens (spinach, collards and kale) appeared to have the most health benefit. However, all vegetables can have a huge impact on our current and future health. Vegetables contain vitamins, minerals, plant fiber, plant protein and phytochemicals.
Phytochemicals are what gives the plant its flavor, texture, vibrant color and smell. They boost enzyme activity in our bodies, which can suppress or prevent many diseases including cancer, heart disease and stroke. Because of their fiber and low calories, it is difficult to overeat vegetables. This is great news for those trying to lose or maintain their health. Vegetables are low in fat and sugars, therefore a perfect food for diabetics trying to manage their dietary intakes and blood sugars.
Consuming 6-9 servings or more of fruits and vegetables per day can actually decrease some cancers by 50% and reduce obesity and chronic illnesses. Remember a serving is only ˝ cup, so it’s easier than you think to get the recommended amount in per day. It has also been proven that a diet high in animal proteins and fats can actually slow your brain and accelerate the aging process.
So many of my clients will ask, what can they do to help increase their consumption of fruits and vegetables into their daily diets? Here are some tips: We were raised to think of what “meat” we want at mealtime and then come up with “sides” to go with the meat. Change your thinking around by picking out what veggies you’d like at lunch and supper and fill half your plate with a variety of them. Then look at what protein you want for the “side”. For breakfast, have a serving of fruit or veggies in your omelet. Keep fresh stuff where it is visible in and out of the fridge. Try a new fruit or veggie per month. There is no boredom in the fresh food arena; you just got to be willing to try something new. Make a “meatless meal” such as stir-fry or vegetable lasagna once or twice a week. Finally, support your local Farmer’s Market and see what they have to offer. The fresher the better!
Susan M. Poore, RN, CNC, CPLC is an active member of the Otero County Health Council and can be reached at (575) 491-5036 for any additional questions regarding plant based diets and longevity.