(HealthDay News) — Most people have popping and cracking of their joints, especially as they age. Though the reasons behind these sounds are unclear, doctors think they may be caused by ligaments stretching and releasing, or the compression of nitrogen bubbles. Usually, the phenomenon doesn’t need treatment. However, if these sounds are accompanied by swelling and pain, seeing a doctor is recommended, says Johns Hopkins Medicine.
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Health Tip: Protein For Vegans
(HealthDay News) — The recommended dietary allowance suggests that people take in 0.8 grams of protein for every kilogram that they weigh, says the Vegetarian Resource Group. Vegan foods that are high in protein include: Tempeh. Beans, such as soybeans and lentils. Chickpeas. Veggie burgers. Tofu. Quinoa. Peanut butter.
Do-It-Yourself Veggie Noodles
Want to get more veggies into your diet but feeling bored with the same old side dishes? Making noodles from vegetables is the answer. They’re a great substitute for high-calorie, low-fiber traditional pasta and work just as well as a base for your favorite sauces. While it’s possible to use a sturdy vegetable peeler to turn carrots or zucchini into noodle-length strips, a tool called a mandoline will cut your prep time in half. Just be aware that the mandoline blade has very sharp edges. You’ll want to hold the pusher accessory as you run the length of your vegetables across the blade. In addition, wear a thick kitchen glove to protect your fingers. Zucchini is perfect for the mandoline because it slices easily. You can make the following sauce ahead of time. It yields enough for another meal. Zucchini Noodles With Marinara Sauce 4 garlic cloves, thinly sliced 2 tablespoons extra-virgin olive oil Red chili flakes to taste 2 28-ounce cans San Marzano tomatoes 1 tablespoon tomato paste 1/4 teaspoon each salt and freshly ground black pepper 1/2 cup white wine or broth, any variety 1 basil sprig 2 large zucchini 1 tablespoon extra-virgin olive, safflower or grapeseed oil 1/2 cup finely grated Parmesan cheese Place a large stockpot over medium heat. Brown the garlic in two tablespoons of oil for two to three… read on >
Don’t Assume Pot Will Make You Fat
Even though marijuana triggers the “munchies” in many people, adults who use the drug tend to weigh less than nonusers, a new study finds. The finding stems from data on the weight of 33,000 Americans, 18 and older. Researchers found that all gained weight over three years. However, those who used pot bulked up less than those who did not. The study also found that new and persistent marijuana users were less likely to be overweight or obese than nonusers. “We found that users, even those who just started, were more likely to be at a normal, healthier weight and stay at that weight,” said lead author Omayma Alshaarawy. She’s an assistant professor of family medicine at Michigan State University. “Only 15% of persistent users were considered obese compared to 20% of nonusers,” Alshaarawy said in a university news release. The weight difference among users and nonusers was modest — about 2 pounds for someone 5 feet, 7 inches tall who weighed about 200 pounds at the start of the study. “An average 2-pound difference doesn’t seem like much, but we found it in more than 30,000 people with all different kinds of behaviors and still got this result,” Alshaarawy said. Because the study only found an association between weight and marijuana use, several factors may explain why users are less likely to pack on… read on >
The Benefits of an Anti-Inflammatory Diet
The body’s immune system is designed to fight off threats, like infection-causing germs, through a process called inflammation. But a steady state of inflammation can lead to everything from diabetes to autoimmune diseases to heart disease to cancer. Many of these health threats don’t come from foreign invaders like scary bacteria, but from some everyday foods you’re probably eating. Removing inflammation-provoking foods from your diet, or at least limiting them, can help you do a better job of protecting your well-being. For many of the most common chronic diseases spurred by inflammation, the starting point is obesity. And obesity is often the result of overeating foods that foster inflammation. Most — though not all — of the foods that cause inflammation deliver minimal nutrition. Processed foods made with refined white flour and white sugar are top culprits. These include packaged white breads and rolls, baked goods and candy. Soda and other sugar-sweetened drinks are in the same category. Fried foods and fats — such as margarine, shortening and lard — also promote inflammation. So do processed red meats, like bacon, sausages, hot dogs, salami and other deli meats. Even lean red meat should be limited to once or twice a week. Replace these foods with those known to be anti-inflammatory, those high in natural antioxidants and other protective compounds. These include good-for-you fats such as… read on >
Many ‘Gen Xers’ Desolate as They Navigate Adulthood: Study
Despair runs rampant through Generation X as these Americans struggle through middle age, a new study reports. So-called indicators of despair — depression, suicide, drug and alcohol abuse — are rising among those in their late 30s and early 40s, and it’s occurring across-the-board, researchers say. “These are getting worse as people age through their 30s,” said lead researcher Lauren Gaydosh, an assistant professor with the Vanderbilt University Center for Medicine, Health and Society. “For example, heavy drinking is really peaking again, almost to levels equivalent to where they were at college age.” Previous studies have drawn attention to these “deaths of despair,” but initially it appeared they were occurring mainly among poorly educated whites, Gaydosh said. These new findings indicate that despair is pervasive throughout Generation X, affecting people regardless of their race, background or family income. “Mortality, particularly for middle-aged people 45 to 54, has actually been increasing for the past several decades,” Gaydosh said. “The fact that indicators of despair are more generalized is concerning. It could mean these increases in mortality might spread more broadly, across all demographic groups.” Gaydosh and her colleagues tracked despair indicators among a group of people who were in grades 7 through 12 in 1994-1995, which places them among the youngest members of Generation X. Gen X is considered to consist of people born from the… read on >
Veggies, Fruits and Grains Keep Your Heart Pumping
As if you needed any more proof that fruits, vegetables and whole grains are good for you, a new study finds they may cut your chances of heart failure by 41%. Conversely, the so-called Southern diet, which focuses on meats, fried and processed foods and lots of sweet tea, was tied to a 72% increased risk of heart failure. “Eat more plants, limit red and processed meat,” said lead researcher Dr. Kyla Lara, a cardiology fellow at the Mayo Clinic in Rochester, Minn. Lara cautioned that this study cannot prove different diets cause or prevent heart failure, only that they are linked. Nearly 6 million American adults suffer from heart failure, and that number is expected to rise with the aging population. The condition occurs when the heart does not pump blood sufficiently to meet the body’s needs. Steps to prevent heart failure include not smoking, keeping blood pressure under control, maintaining a healthy weight and eating healthy foods. Getting people to eat healthier requires that they be educated about the benefits of plant-based diets and have access to low-cost healthy foods, Lara said. “Animal meat is not necessary for a nutritious diet, in terms of health promotion and quality of life,” she said. “Now is the time to get on board with a plant-based diet — it’s going to be the future of health.”… read on >
Skipping Breakfast Could Be a Bad Move for Your Heart
Think breakfast isn’t the most important meal of the day? Think again, say researchers behind a new study that found the risk of heart-related death rises dramatically for folks who skip the morning repast. Compared to people who always ate breakfast, those who say they never did had a 87% higher odds of dying from heart-related causes, according to a study that tracked the health of 6,550 Americans for about 20 years. The odds for stroke, in particular, were especially elevated if people said they always skipped breakfast. These individuals had more than three times the odds of fatal stroke, compared to people who said they always ate in the a.m. Why is skipping breakfast such a toxic habit? Researchers led by Dr. Wei Bao of the University of Iowa said there could be many reasons. Most notably, skipping breakfast is tied to a boost in appetite later in the day, which “might lead to overeating later,” the research team said. Chronic overeating could bring on obesity. Insulin sensitivity — a hormonal factor that’s linked to obesity and diabetes — is also impaired when the morning “fast” lasts too long, Bao and his colleagues said. Holding back on breakfast might also affect other hormonal processes that could help raise blood pressure, they said. Finally, waiting too late in the day to begin eating has also… read on >
How to Make Your Workplace a Healthier One
Even if you love your job, your workspace might not love you back. Because people may spend 40 or more hours on the job, often at a desk, all that exposure to less-than-inspiring surroundings can negatively influence health. While some people suffer emotional and physical problems from a stressful job, for others, it’s the physical environment that can trigger back pain, sleep troubles or even breathing problems. Since you spend so much time at work, it makes sense to do what you can to improve your workspace. Researchers at Central Michigan University found that surrounding yourself with elements from nature can boost your mood and job satisfaction, and even act as a buffer to stress. At the top of the to-do list is getting more exposure to sunlight. Without it, workers are more likely to feel depressed, have lower job satisfaction and less commitment to their company. Having natural sunlight from a window is extremely helpful, but it’s also important to get outside during the day. Being in direct contact with the sun’s rays had the greatest positive influence on workers, researchers found. If your options for getting sunlight are limited, bring nature into your work area with plants. Look for a shade-loving variety if natural light inside the office is limited. Philodendron, pothos, ivy and dieffenbachia are all hardy, low-light plants readily available at… read on >
Asparagus: A Tasty Spring Veggie That Boosts Gut Health
Asparagus is a great spring vegetable that can be a tasty side dish or the starring ingredient in a main course like risotto. And it’s more than just delicious — asparagus is great for digestive health, too. It’s a prebiotic food, meaning it feeds the helpful bacteria that live in your gut. These good bacteria are responsible for everything from signaling your immune system and keeping digestion in check to producing vital B vitamins. When shopping for asparagus, look for spears that are free of blemishes and dry spots, and tips that are closed and firm. Use asparagus promptly — it can spoil quickly. Miso asparagus is an easy side dish that can also be enjoyed as a main dish when served over salad or with sliced chicken. Miso is a paste made from fermented soybeans. It’s a probiotic food, which has similar health benefits. Though it has a high salt content, it’s typically used in small amounts. Find it at health food and Asian food stores as well as in the Asian food aisle of large supermarkets. Miso Asparagus 1 pound green asparagus, trimmed 2 tablespoons sesame oil 1 tablespoon miso paste 1 tablespoon ginger, minced 2 garlic cloves, minced 2 tablespoons water Warm a large skillet over medium heat. Heat the sesame oil, and then add the asparagus. Cook, covered, 4 to 5… read on >