Exercise is an Effective Treatment for Mental Health Conditions

Posted on September 18, 2023 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

We’ve long known that getting adequate exercise is vital to our overall health. But did you know that the benefits of lifting weights, running, stretching, and more go further than just improving our physique? It has been shown that exercise is an amazing treatment for mental health issues, possibly even the best option available.

physical exercise

Get physical to stay mentally healthy as well as physically healthy.  (photo credit: BigStockPhoto.com)

Researchers looked at the results of almost 100 different studies that have been done previously on exercise and its impact on mental health. After comparing the findings of each individual study in this meta-analysis, researchers concluded that exercise is very effective, if not the most effective at treating mental health issues such as anxiety and depression.

Interestingly, specific exercises help with specific mental health conditions. For example, resistance training is great at treating depression, while more focused exercise such as yoga is better for anxiety.  They also found that shorter sessions of moderate to high-intensity exercise were most effective for the overall treatment of mental health issues rather than long and slow sessions.

So, grab a set of weights or throw on some running shoes and get moving! Not only will your physical health benefit from it, but also your mental health.

For more articles about exercise, check out the following from the Fill Your Plate blog!

  1. The Weekend Exercise Warrior: It’s Better than Nothing – Fill Your Plate Blog
  2. Cardio: The Best Exercise – Fill Your Plate Blog
  3. Fun Ways to Exercise This Summer (For All Ages!) – Fill Your Plate Blog
  4. Exercise and Alzheimer’s – Fill Your Plate Blog
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Beat the Post-Meal Slump with Some Movement

Posted on September 15, 2023 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

We all know the feeling. You’ve just eaten lunch, are sitting back in your chair, and after a few minutes, you begin to feel incredibly tired. This is what is called the midday slump, and if we’re being honest, sometimes after this hits, it’s hard to feel motivated to continue on with your day’s tasks. But it turns out that getting a little activity in after a meal can actually help to counteract these feelings.

According to registered dietician L. J. Amaral, the reason that getting in some movement after a meal helps to keep you going strong is because the activity helps to balance your blood sugar. After we eat, especially if it is a meal that was comprised of a lot of carbs or sugars, our bloodstream is filled with glucose. To avoid this spike in your blood sugar, walking or getting in some kind of movement makes your body burn up some of that glucose, as it is what fuels our tissues, organs, and muscles.

To balance your blood sugar the most effectively, Amaral suggests getting in movement 30 minutes after eating, moving at a moderate aerobic pace, for a duration of anywhere from 30-120 minutes. While walking is the easiest form of activity, swimming, yoga, Pilates, and bike riding, among others are also good options for movement.

So, try getting some exercise after your next meal and see if it can help you beat that post-meal slump!

For more health-related articles, check out the Fill Your Plate blog!

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Artificial Sweetener Linked to Higher Risk of Heart Attacks and Stroke

Posted on September 13, 2023 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Sugar-free candy, sugar-free soda, sugar-free energy drinks, you name it. There are so many sugar-free food and drink options available to consumers! How is it possible for these products can taste so sweet yet have no sugar and little to no calories? It all comes down to artificial sugars and sugar alcohols, such as stevia, sucralose, monk fruit, erythritol, and more. While these artificial sugars do allow us to enjoy something sweet without the guilt of consuming a bunch of empty calories, there are a few potential drawbacks to using these sweeteners, specifically erythritol.

According to a recent study, consuming high quantities of erythritol was linked to an increased risk of blood clotting, heart attacks, and stroke. For those who were already at a higher risk for heart disease or diabetes, the chances of them having a heart attack or stroke doubled after consuming large amounts of erythritol. Researchers say that the reason for this increased risk of heart issues is that erythritol causes blood platelets to clot more readily, and these clots can travel to the heart or brain causing either a heart attack or a stroke.

On the flip side, however, other studies have been done that claim that erythritol is a safe sugar alternative to use. Since other studies have shown it to be safe, the study’s lead author, Dr. Stanley Hazen notes that this study only shows a correlation but still advises those who are already at a high risk of heart issues or diabetes to avoid or significantly limit their intake of erythritol out of caution.

With that being said, choose your sweeteners wisely! For more health-related articles, check out the Fill Your Plate blog!

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Tips For Ordering Healthfully at Fast Food Restaurants

Posted on September 11, 2023 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Despite its tastiness and convenience, fast food has long been known to be very unhealthy for us. Most fast food is greasy and full of carbs, added sugars, and other not-so-good ingredients. Generally, it’s best to avoid eating fast food if possible, and instead, eat fresh, nutritious foods made at home.

As we all know, however, sometimes this just isn’t possible and fast food is the only option at our disposal. While it’s not as healthy as a homemade meal, there are ways to make healthier orders at fast food restaurants!

The following are some dieticians recommended tips from the Cleveland Clinic on how to make the healthiest choices when eating out at a fast-food restaurant!

  1. Research calorie and nutrient content = Many restaurants list the nutritional information for each food either on their menu board or online. Take some time to research the caloric and nutrient content before ordering.
  2. Leave off some ingredients and add others = Many places are more than happy to leave off an ingredient or two and substitute extra of another. For example, you might consider leaving off the cheese from your burger and getting extra veggies instead. Or swap the bun for a lettuce wrap!
  3. Opt for low-carb options = Look for foods that aren’t heavily comprised of carbs by getting grilled nuggets instead of breaded or ordering a salad instead of a burger!
  4. Look for lean proteins = While there is nothing wrong with getting a burger, they are typically on the greasier side. This means that they are higher in fat, which adds up to a lot of calories, and sometimes can make our stomachs not feel too great. Grilled chicken or other lean proteins are a great way to still meet your protein needs without all the grease.
  5. Skip the soda = Often, it is very easy to drink a lot of calories without realizing it. So instead of ordering a sugar-filled soda, get water or unsweetened tea!
  6. Choose the healthier sides = While French fries are the classic fast food side order, they are not exactly the healthiest, as they are full of carbs and unhealthy fats. Try ordering a side salad or a side of fruit or veggies for a healthier addition to your meal.

Even though fast food isn’t the healthiest option, sometimes we’ll find ourselves in situations where it’s the only option for meals. With just a few extra steps you can order meals at restaurants that have some nutritional value to them!

For more health-related articles, check out the Fill Your Plate blog!

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Highly Processed Foods Linked to Increased Cancer Risk

Posted on September 8, 2023 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

I think that it is safe to say that whether we eat them or not, we all know the importance and the benefits that come from eating real, whole, minimally processed foods rather than heavily processed foods. While processed foods can be incredibly convenient and sometimes pretty tasty, they come along with quite a few health risks, one of which is an increased risk of developing cancer.

A study was done that looked at the eating habits and the health of 197,426 people. Specifically, they looked at what percentage of each individual’s diet was comprised of highly processed foods as well as their overall health throughout the study. The study found that the risk of death from any type of cancer rose 6% with each additional 10% of highly processed foods consumed and the risk of death from ovarian cancer rose by 30% for each additional 10% of consumption.

This is just another downside to eating highly processed foods to add to all of the others that exist, such as the lack of nutritional value, high-calorie density, extra additives, and more. Foods like whole grains, fresh fruits and vegetables, and fresh meats are so much better for us than processed foods such as hot dogs, microwave dinners, and store-bought white bread to name a few.

Luckily, it is easy to get fresh, nutritious, whole foods here in Arizona! Arizona agriculture grows a wide variety of fruits, vegetables, meats, and dairy products! Check out the Fill Your Plate website to learn more about what is in season and where to find these products!

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