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Your parents’ advice to eat your vegetables has solid science behind it. Filling half your plate with non-starchy selections, as well as some fruit, provides a high volume of low-calorie food that can tame hunger as it delivers important nutrients. A study done at Cleveland’s Case Western Reserve University School of Medicine provides more good news — the higher the ratio of vegetables and fruits to other foods you eat, the better you’re able to ward off heart disease and metabolic disease, a risk factor for diabetes. To get the widest range of nutrients, experts say to pick a rainbow — a mix of vegetables and fruits in every color. If you have to narrow down choices, put dark green and yellow-orange vegetables at the top of the list. That means choices like sweet potatoes, carrots and squash along with leafy greens, broccoli and Brussels sprouts. Citrus fruits and various berries are great fruit choices. If you’re on a tight budget, look for veggies that deliver the most nutrients dollar-for-dollar, according to a report in the Journal of the Academy of Nutrition and Dietetics. Based on data from the U.S. Department of Agriculture, the researchers identified the most nutrient-dense vegetables, offering essentials like fiber; vitamins A, C and E; and the minerals calcium, iron, magnesium and potassium. The results showed that tomato juices and tomato… read on >

For most, playing online video games is largely a harmless hobby. But a new review finds that some fall prey to what experts call “internet gaming disorder.” The concept that gaming could become an addiction first gained traction in 2013 when the disorder was included in the “Diagnostic and Statistical Manual of Mental Disorders” (DSM). At the time, the disorder was only listed as a “condition for further study.” Now, a broad review of prior research has done just that. The new review looks back at more than 40 investigations conducted worldwide between 1991 and 2016. It concludes that — like other types of addiction — internet gaming disorder is a complex condition that arises when fun morphs into a loss of control, turning into an obsession. “Excessive gaming may lead to avoiding negative moods and neglecting ‘normal’ relationships, school or work-related duties, and even basic physical needs,” review author Frank Paulus said in a statement. Paulus is the head psychologist in the department of child and adolescent psychiatry at Saarland University Hospital in Homburg, Germany. Still, the investigators stressed that internet gaming addiction remains the exception among players rather than the rule. They note that “for most individuals, computer gaming is an enjoyable and stimulating activity.” The reviewers also point out that the way in which the disorder is defined varies widely among studies… read on >

If you have asthma, it may help to reduce your exposure to allergens. Previous research has shown that roughly two-thirds of all people with asthma also have an allergy, allergy experts say. “What many people don’t realize is that the same things that trigger your seasonal hay fever symptoms — things like pollen, dust mites, mold and pet dander — can also cause asthma symptoms,” said Dr. Bradley Chipps, president of the American College of Allergy, Asthma and Immunology (ACAAI). “If you have allergies, and you are wheezing or coughing, see an allergist to find out if you also have asthma,” he advised in an ACAAI news release. “Allergists are also specialists at treating asthma and can put together a treatment plan to help you deal with both allergies and asthma,” Chipps added. Allergic asthma — where allergies trigger asthma symptoms — is the most common type of asthma. As many as 80 percent of children with allergies also have asthma. Also, 75 percent of asthma sufferers aged 20 to 40, and 65 percent of those with asthma aged 55 and older, have one allergy or more. “Effective treatment of allergic asthma includes identifying and avoiding allergens that trigger symptoms. After diagnosing asthma, we usually move on to using drug therapies and developing an emergency action plan to deal with severe attacks,” Chipps said. “If… read on >

(HealthDay News) — Electrolytes are naturally occurring minerals that contain an electric charge. They are found in your blood, urine, other bodily fluids and tissues. Examples contained in certain foods and beverages include: sodium, calcium, potassium, chorine, phosphate and magnesium. Electrolytes influence your body’s water balance. The U.S. National Library of Medicine says electrolytes also are important because they help: Balance your body’s acid/base (pH) level. Move nutrients into your cells. Move waste from your cells. Ensure that your nerves, muscles, heart and brain work properly.

New research sheds light on why some people’s blood pressure is especially sensitive to salt. The research team previously discovered that a natural gene variation that occurs in 48 percent of people increases a person’s chances of having blood pressure that’s sensitive to salt. Their new study revealed how this gene variant prevents the body from eliminating excess salt. The gene variant causes a sodium (salt) transporter called NBCe2 to overwork, bringing too much sodium filtered in the kidney back into the body, particularly after a high-salt meal. That means that consuming too much salt could be especially dangerous for people with this gene variant. Blood pressure that’s sensitive to salt can be difficult to diagnose and treat, according to the researchers, because about 14 percent of people can have normal blood pressure and still be salt-sensitive. About three out of 10 people are sensitive to salt and their inability to eliminate excess salt puts them at increased risk of heart attack, stroke, kidney failure and blindness, according to study senior author Robin Felder, from the department of pathology at the University of Virginia School of Medicine, and colleagues. “It’s important for the body to get rid of excess sodium because having too much sodium in the body causes the body to retain water, which can raise blood pressure and significantly shorten one’s lifespan,” Felder… read on >

The crunchy goodness of peanuts, walnuts, cashews and other nuts may be just what the cardiologist ordered, new research suggests. The study couldn’t prove cause-and-effect. However, the analysis of health data on more than 61,000 Swedes aged 45 and older found regularly eating nuts was tied to lower risks for heart failure and an irregular heartbeat, known as atrial fibrillation (“a-fib”). One U.S. heart expert said it’s fine to include the food in your diet. “There certainly is no harm, as nuts — in moderation — are a healthy sort of protein compared to other diets and possibly can be associated with better cardiovascular health,” said Dr. Rachel Bond. She helps direct women’s heart health at Lenox Hill Hospital in New York City. In the new study, a team led by Susanna Larsson of the Karolinska Institute in Stockholm tracked the health of the study participants for 17 years or until death, whichever came first. After factoring out age and gender, along with several other well-known heart risk factors — lifestyle, overall diet, diabetes and family history — high nut consumption was tied to lower odds for a-fib and heart failure. The more often people ate nuts, the lower their risk of a-fib, the investigators found. Specifically, the risk of the stroke-linked heart rhythm disorder was 3 percent lower among those who ate nuts one… read on >

Anger isn’t just an emotional reaction — it can affect you physically, too. It’s been shown to raise your risk for heart disease and other problems related to stress — like sleep trouble, digestion woes and headaches. That makes it important, then, to diffuse your anger. Start by figuring out what it is that makes you angry. Researchers from George Mason University, in Virginia, studied just that, and identified five common triggers: Other people. Distress — psychological and physical. Demands you put on yourself. Your environment. Unknown sources. Anger was more intense, the investigators found, when people were provoked by issues with other people or by influences that couldn’t be pinpointed. Once you’ve identified the sources of your anger, take steps to change how your deal with it, the researchers suggested. Decades ago, people often were encouraged to let their anger out. Primal screams and pounding pillows were suggested tactics. Today? Not so much. Studies have shown that therapies that involve letting anger out in a rage don’t really help. They might even make you more angry. Still, it’s important to not keep anger bottled up. But, managing it can keep you from saying or doing things you might regret once the anger has passed. What to do? Start by becoming a calmer person in general. Practice a relaxation technique every day — yoga or… read on >

If you suffer from allergies, you already know that pollen is in the air — even in the parts of the United States with unseasonably cool temperatures. So what kind of allergy season can we expect this year? Will we see a return of the pollen vortex? Might we have a blooming bombogenesis of pollen? Don’t scoff: There is some evidence that climate change and increasingly warm temperatures may lead to more pollen each year. “Just like weather forecasting, it’s hard to know eventually what climate change will do to pollen counts. But what we’ve seen is unpredictability. The winters haven’t been as cold, and pollens may not become as dormant, so the allergy season might last longer,” said Dr. Punita Ponda, assistant chief of allergy and immunology at Northwell Health in Great Neck, N.Y. Or, as some areas of the country have seen this year, fluctuations between warm and then cold weather can lead to “shorter, but more impactful pollen seasons,” Ponda said. And some of what people experience as the “worst allergy season ever” may be a matter of perception, she said. “In situations like New York has had this year — [with cold and warm weather alternating instead of a gradual progression to warmer temperatures] — trees will bloom because they’re dependent on the light cycle, not the temperature,” Ponda explained. “But… read on >

It’s no secret that weight gain results from consuming too many calories. But at its core is an imbalance of healthy and unhealthy habits. On one side of the scale — the healthy side — are foods such as whole grains, fruits and vegetables, lean protein and plant-based fats. On the other side are the not-so-healthy options — sugary foods, those high in saturated fats, and packaged and processed foods. It’s not just the foods, though, that can cause weight issues. Unhealthy behaviors play a role, too. That’s because they can lead you to take in more calories, sometimes without even realizing it. A group of researchers in Spain identified key habits that promote a poor-quality diet. Things like frequenting fast-food restaurants, snacking from vending machines and eating while watching TV. But the researchers also determined that significant weight gain usually isn’t due to just one bad habit, but rather to a combination. To learn more, they followed 1,600 people for up to four years, focusing on the effects of seven specific unhealthy habits: Not planning how much you’re going to eat. Consuming pre-cooked or canned food. Buying snacks. Eating in fast-food restaurants. Not choosing low-calorie foods. Not removing visible fat from meat or skin from chicken. Eating while watching TV or sitting on the sofa. The more of these unhealthy habits people had, the… read on >

Something like this has happened to most of us: You wake up, wide awake, only to discover that it’s 3 a.m. Suddenly your mind fills with worry about how hard tomorrow will be if you don’t get more sleep. The problem is, you toss and turn and can’t get back to sleep. What to do? First, don’t keep your eyes trained on the clock. That just adds to your distress. Instead, clear your mind and relax your body. Tighten a muscle for a few seconds and then release. One by one, try this with a few muscle groups — your feet, legs, stomach, for instance. Focus on how relaxed your body is becoming. If you’re still awake a few minutes later, though, get up and out of bed. In fact, leave the bedroom. Go to another room to listen to soothing music or read a boring book — not a heart-racing thriller. If you start to feel drowsy, return to bed. If not, be productive and do a chore you’ve been putting off. You might feel tired later on, but you’ll have a sense of accomplishment about completing the task. One night of disrupted sleep is not uncommon — it’s something most everyone has experienced. But if insomnia becomes a pattern, it’s time to correct lifestyle habits. Are you drinking too much caffeine? Using electronics… read on >

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All Sauce from Weekly Gravy:

Keep Eating Veggies (and Fruits) for Better Health

When Does Online Gaming Become an Addiction?

Got Asthma? Avoid Allergens

Health Tip: Understanding Electrolytes

Gene Twist Can Make Your Blood Pressure Spike From Salt

Go Nuts for Heart Health

How to Keep Anger From Getting the Better of You

Spring Sneezin’ Season Has Sprung

The Bad Habits That Lead to Weight Gain

Help for When You’re Wide-Eyed at 3 a.m.