Holiday gift-giving is a great tradition, but do you need to give or get another scarf or box of chocolate? How about giving gifts that promote health and wellness instead?  Here are my top 8 gifts to give your loved ones a healthy start to the new year!

• Yoga mat–  Yoga is a wonderful low-impact exercise that can improve symptoms of arthritis and reduce stress
• Basket of healthy foods– We all hear about foods that can improve our health.  Why not create a basket with an assortment of all these foods.  I recommend a good bottle of extra virgin olive oil, chia seeds, flax seeds, and walnuts.
• Spice rack– Replace the salt shaker with exotic spices such as curry, basil, mustard, and chili powder.  Food will taste much better and healthier.
• Exercise bands–  Perfect for the person who says they don’t have time for exercise because they travel a lot. These bands can fit easily into any suitcase and do not take up much room.  Speaking from experience, they can give a workout that is comparable to using weights.
• Bottle humidifier–  The cold dry air during the wintertime can lead to increased respiratory infections and dry skin/lips.  By keeping the humidity of the room higher, you will feel much better.
• Live plants– Studies have shown that people feel much better when they are around live plants.  Plants remove toxins and carbon dioxide and release oxygen into the air.  They also add humidity to the air.  I find that lucky bamboo plants are easy to care for and can adapt to even the harshest conditions.
• Pedometer/Fitbit–  Help your loved ones track their steps.  These are great tools to encourage more physical activity and help them stay accountable to their goals.
• Himalayan salt lamp– This is a beautiful source of warm light that can also help to purify the air of chemicals.  I keep one in my office and the air always smells crisp.

A recent study showed that eating a diet high in Omega 3 fatty acids such as those commonly found in the Mediterranean diet reduces the risk of macular degeneration.  This is a serious eye condition which usually leads to visual impairment and is the leading cause of blindness in the US.  Macular degeneration is usually associated with poor circulation which often occurs due to atherosclerosis (hardening cholesterol deposits) of the arteries and there have been prior studies showing that increased blood sugar from eating carbohydrates and eating excessive trans fats increase the risk of this condition.

Again and again, we are seeing a recurring theme with the Mediterranean diet. It prevents inflammation and likely prevents blood vessels from developing blockages.  Yet another reason to eat like a Greek!

Recently, Aaron Carroll suggested in his New York Times article titled “No, You Do Not have to Drink 8 Glasses of Water a Day” that many people are following outdated and unsubstantiated guidelines for hydration.  While I agree that one standard does not fit all people, I think many more people would be harmed by putting less emphasis on the importance of drinking adequate amounts of water.  Though it is true that food contains a lot of water (think foods like celery or watermelon which are primarily composed of water), we also consume a lot of salt on average in our diets which require us to ingest more water to eliminate them from our bodies.  Excess salt stored in our bodies usually leads to higher blood pressure.

Being even slightly dehydrated has many serious health consequences, including increased risk for kidney stones, fainting/dizziness, overheating “heatstroke”, and fatigue.  If you do any amount of physical activity, drink any caffeinated or alcoholic beverages, are taking medications for high blood pressure, sweat more than average, or work outdoors in warm weather, are over 60 years old, you ABSOLUTELY need to maintain adequate hydration (about 8 glasses).  Can you overdue hydration?  Of course, but your body has a great way of eliminating excess water through the kidneys.  In fact, this often prevents the kidneys from shutting down, as excess buildup of wastes in your kidneys can cause kidney stones.  If your urine appears clear/colorless then perhaps you could cut back on water intake. Conversely, if your urine is a dark amber color, you absolutely need to drink more water.  As I mentioned in a previous blog, elderly people are more vulnerable to dehydration and should be encouraged to drink adequate fluids at all times.

As I always instruct my patients, you need to listen to your body and adjust your water intake accordingly.  Do you feel thirsty, tired, overheated?  Are your lips/mouth dry?  Is your urine dark?  It may be time to take a drink of water.

I remember as a child my parents telling me not to waste food.  You may be familiar with the phrase, “Finish your plate, there are starving people in (fill in with name of impoverished country).”  Over the years, I think this has a profound effect on how we eat and our relationship with food.  We think in terms of needing to finish what is served to us rather than stopping when we are full.  A similar phenomenon occurs when people go to buffet restaurants and feel the need to “eat back” the equivalent value of food that they had paid.  As a result, we override our own body’s sensation of stomach distention telling us to stop eating and we take in much more calories than we needed, much of which will be stored as fat.  I’m not suggesting that we throw away food, but we should be mindful about what we buy and try to avoid taking more than we need.

Here are some tips about incorporating this into your life

• Buy smaller sized plates- Your perception of how much food you are eating depends greatly on what sized plates the food is served on.
• Take only the food that you are comfortably able to consume.  For most people that would roughly be a piece of protein (meat, chicken, fish, tofu) the size of a deck of cards, carbs (potatoes, pasta, bread) about the size of your closed fist), with the rest of the meal consisting of vegetables.
• Allow your body time to digest during the meal.  Eat slower and savor each bite.  I recommend putting the fork or spoon down and taking a sip of water in between each bite of food.  When we eat too quickly, the message sent by your stomach to your brain indicating it is full may not get processed in time before you have overeaten.  This is a typical situation during Thanksgiving dinners when we may feel “overstuffed”
• When you are given gifts of food that are too large for you to finish yourself, don’t be afraid to freeze some of it so you can enjoy at a later time or throw some of it out.  You can also share your bounty with those less fortunate.  During the holidays, when I receive baskets of fruits, cookies and chocolates, I will often bring them to a local homeless shelter for others to enjoy.
• Avoid buying in bulk.  Sure, you may save some money but having excess food sitting around in your pantry creates temptation that can lead to many chronic illnesses which can be far more expensive to treat down the road.  You will also have excess guilt resulting around eating more than you should.
• Take food home when you eat out.  Restaurant portions are enormous and it’s difficult to not finish your plate.  One tip is to divide your meal in half, and put half on a separate plate, which you can ask the waiter to wrap up immediately.  Keeping the food on the table during the meal can sometimes be too tempting.
• Consider getting two appetizers instead of an appetizer and an entree.  Have the waiter bring out the second appetizer when your other dinner companions are getting their entrees.  Again, given larger portion sizes these days I’m sure you’ll be just as satisfied.
• Avoid pressuring others to eat.  In some cultures, food is equated with hospitality and family harmony.  Eating together at a table is a way of establishing a bond.  However, we should not encourage overindulging with phrases like, “You look too thin, you need to eat more”.  Every person has his/her own set point for how much food is enough.  Be considerate about gifts of food that you give others.  I always recommend fruit baskets in lieu of chocolates and cookies.
• Don’t feel guilty that you do not finish your portion of food!  Food is meant to nourish and for us to enjoy.  You shouldn’t have feelings of guilt.  Maintaining good health is more important!

Some people love spicy foods and others do not.  Here’s a study that suggest you may want to challenge your taste buds and learn to appreciate the burning sensation on your tongue.  Last week, the British Medical Journal reported study findings from China that may show a correlation between people who eat spicier foods and reduced risk of death.  The researchers followed adults over 7 years and found that people consumed spicy foods had lower risk of dying from all causes particularly heart disease, cancer, and respiratory diseases.  While the exact reason for this statistically significant finding is unknown, there is a thought that the main chemical ingredient of hot chiles called capsaicin may have something to do with it.  Capsaicin creates that fiery hot sensation on your tongue followed by a numbing feeling.  Arthritis sufferers and athletes may also recognize capsaicin as the main ingredient in topical creams used to soothe aching joints and muscles.  Just like the capsaicin can reduce pain, perhaps it can also reduce inflammation in your organs and bloodstream.  Inflammation has long been implicated in diseases such as coronary artery disease, autoimmune diseases, and diabetes.  Some scientists theorize that the appetite suppression of eating spicy foods could also be at play.  When you eat spicy foods, you can only eat so much until your stomach gets irritated.  Other people say they feel more full when they eat spicy food compared to bland food.  Chiles also contain plentiful vitamin C, A, K, B6, and potassium, all of which are vital antioxidants and nutrients that are essential for normal body metabolism.

Want to live longer?  Try adding some spice to your life!